17 Jan, Friday

Posted: January 16, 2014 in WODs
Please post your comments and results!!

Warm-up:  500m Row, 50 DU, Hip Joint Mobility


4x 3FS @70% (20X2 Tempo, Rest 45sec)

5x 5Split Strict Press AHAP

5x 3Jerk Under 40-45%


2x 5min AMRAP, rest 2min

5 Ring Dips

10 KB Clean & Press 55/35

Mobility Video:  Knee Pain on Stairs http://www.mobilitywod.com/2011/09/episode-318-knee-pain-on-stairs-or-hills/

Please post your comments and results!!
  1. Brighid says:

    5am next round of goat = work on split stance?
    Thinking of everyone out/over there working while the rest of us get to enjoy the MLK holiday. Thank you!

  2. Yuki says:

    115# FS recovery
    65# Split Press
    8rnds +13

  3. Yuki says:

    If you haven’t heard about this CrossFit Games athlete’s serious injury, here is the article and video…


    Safety First!!! It’s important to learn how to miss, step away from your rack, clear your space, ask for a spotter when needed, etc.

  4. khary01 says:

    So the 5am class sort of messed up some of the workouts; however, we still got a workout in. Yuki, thanks for helping us out.

    155# on FS
    We only had time for one 5 min WOD: 4 rounds Rx

  5. Gerard says:

    FS 115
    Split 75
    WOD: 9 rds 45#

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