workout of the day

Wednesday 100922


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Pat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever 14:02 (24" box, 1.5pood KB, 25lb DB clean, 16lb ball, 6 12' ascents), Austin Malleolo 14:36 (with 20lb vest), Heather Bergeron 14:51 (1.5pood, 25lb DB, 14lb ball), Tamaryn Venter 16:16 (1.5pood, 10Kg DB, 5Kg ball). Post time to comments.

Compare to 091001.

"Coaches Prep Course: Multi-Tasking" with Chris Spealler and E.C. Synkowski, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Pat Barber and Tamaryn Venter - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Heather Bergeron and E.C. Synkowski on today's WOD - video [wmv] [mov]

"CrossFit Troops Fight For Their Right to Curl Until They Hurl" by Katie Drummond, Wired.

Casey Nielson, Dubai.