CrossFit-Springfield

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W.O.D Wednesday 1/2/13

Posted by jeremy On January - 1 - 2013

Strength

15 Minute EMOM:

On the Even minutes perform 2 Cleans
On the Odd minutes perform 15 Sit Ups

Conditioning WOD

15-12-9 Rounds For time:

Ball Slams, 50/35lb
Ring Dips
GS Box Jump, 24/20″

Post range for cleans in strength portion (e.g. 185lb – 245lb) and Conditioning WOD times to Comments.

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4 Responses

  1. Karen Johnson Said,

    First, I LOVE cleans. Second, I am glad we are doing them again, cuz after today (Tuesday), the bruises on my collarbones are not the deep shade of purple I prefer – they need a little more work. :)

    Posted on January 1st, 2013 at 7:28 pm

  2. Jake Said,

    185-255 and 3:54rx on this literal lung burner. Great wod as usual

    Posted on January 2nd, 2013 at 3:32 pm

  3. Jon F Said,

    6:52. Scaled rings and jumps.

    Posted on January 2nd, 2013 at 5:00 pm

  4. Shawn Said,

    135 to 205 and 3:46 rx. Thanks Meg for the push on the conditioning WOD!

    Posted on January 2nd, 2013 at 7:35 pm

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