workout of the day

Monday 110131

..

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Russell Berger 8:31, Eric O'Connor 9:21, Lance Cantu 10:26, Heather Bergeron 10:31 (155lbs), Kevin Montoya 10:54, Kelly Jo Smith 11:05 (155lbs), Nicole Christensen 12:42 (155lbs).
Post time to comments.

"Crash Course: The Butterfly Kip" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]

"Miranda Oldroyd On Muscle-ups" - video [wmv] [mov]

Russell Berger, Eric O'Connor, Lance Cantu, Kevin Montoya, Kelly Jo Smith and Nicole Christensen on today's WOD - video [wmv] [mov]

Heather Bergeron and Gina Lucrezi on today's WOD - video [wmv] [mov]

"The heights which great men reached and kept, were not attained by sudden flight,
they, whilst their companions slept, were toiling upwards in the night."
- Henry Wadsworth Longfellow

CrossFit Level 1 Certificate Courses: CrossFit Novato, CrossFit Perth, CrossFit Basel, Colorado State Patrol, Spangdahlem.
CrossFit Coaches Prep Course: CrossFit Bellevue.
CrossFit Kids Course: CrossFIt Kingdom.