CrossFit-Springfield

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W.O.D Tuesday 1/29/13

Posted by jeremy On January - 28 - 2013

Strength

Weighted DB Pull Up 3-3-3-3-3-3-3 (hold DB with knees or at your ankles- have a partner assist you in loading/unloading if necessary)

Scale by performing Strict or Band Assisted Strict Pull Ups for 7-7-7-7-7-7-7

Conditioning WOD

9 Minute AMRAP:

3 Burpee Bar Muscle Ups
5 Squat Cleans, 155/105lb
7 KB Swings, 70/55lb

Post strength loads and conditioning WOD scores to Comments.

If you didn’t get a chance to catch Jeff Evans in action when he competed at CF417′s Ozark Mountain Shredfest last December, this video is just one example of the talent this kid possesses. He’s a truly gifted athlete and one I’d keep an eye out for as we head into the 2013 CrossFit Games Open!!!

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9 Responses

  1. Donna G Said,

    Great job this morning! Wow, 5am was really full, it was hard to park for 6 am but that is a good think. Thanks Chance for everything!

    Posted on January 29th, 2013 at 10:27 am

  2. Macy Mitchell Said,

    great workout… 7rds + 3 MU + 1 sq clean

    Posted on January 29th, 2013 at 5:18 pm

  3. Grant Said,

    Some money was found in the men’s bathroom. To claim it get a hold of me and tell me how much you lost. If the numbers match you can have it back. Minus a finder’s fee of course.

    Posted on January 29th, 2013 at 6:12 pm

  4. Brian Rice Said,

    Like this WOD

    Bill be quiet.

    Like I was saying
    My shoulders were hurting

    Hey Bill be quiet.

    Ok
    Back to my post.
    9 minutes is a long time

    Bill C’mon be quiet.

    3 full rds plus

    Damn’t Bill I am trying to post my rounds
    Be quiet.

    3 full rds plus all the way thru 4 kb swings
    So almost four full rounds Rx.

    Great job Donald you killed it today.

    Bill shut up ;-)

    Posted on January 29th, 2013 at 7:06 pm

  5. Zane Said,

    I think that money might have been mine. $100 bill. Serial # JF 673…Niner…487.
    Maybe not.

    Posted on January 29th, 2013 at 7:13 pm

  6. Bill Abbott Said,

    I hate you B. Rice! :)

    Posted on January 29th, 2013 at 7:32 pm

  7. Chance Said,

    Donna you are an impressive crossfitter, both physically and mentally tough. You are also looking great… Btw, I watched Leslie wo (or something close to that :) ) at 4pm…. Leslie, do you think you worked as hard as your mom today?

    B rice – funny!! And great work today on wod!

    Hey Bill… You can come wo with me at 5am…

    Posted on January 29th, 2013 at 8:38 pm

  8. Troy Said,

    Nice to do WOD with 4 p and get some bar muscle ups. Helps dropping some lbs with the whole 30

    Posted on January 29th, 2013 at 8:42 pm

  9. Coach Meg Said,

    I LOVE YOU, BILL! You are out of time out now.

    Posted on January 29th, 2013 at 9:11 pm

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