workout of the day

Thursday 110217



50-40-30-20 and 10 rep rounds of:

Chris Spealler 4:34, Matt DellaValle 4:47, Keegan Martin 5:07 (age 17), Kevin Montoya 5:12, Danielle Edmundson 5:25, Laurie Galassi 5:26, Lucas Zepeda 5:30, Duncan Martin 6:50 (age 12), Kim Malz 9:06 (GHD), EJ 10:32 (age 9).
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"CrossFit Endurance Swimming: Three-Quarter Swimming Parts 3-4" with Chris Michelmore and Brian Nabeta, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Chris Spealler - video [wmv] [mov]

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

Matt DellaValle on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

CrossFit New England Kids on today's WOD - video [wmv] [mov]

From the Vault:
WOD Demo with Chris Spealler - video [wmv] [mov]

"Major Hasan, 'Star Officer' " by Dorothy Rabinowitz, The Wall Street Journal.

Mosul, Iraq.