Work to a heavy Power clean

4 rounds for time of:

400m Run
15 Burpees

Post power clean loads and WOD time to comments (YAY BURPEES!).


Rest is as important to CrossFit as the WOD itself. Though you never ever want to miss out on a WOD, we all have to respect the rest days. Great gains are made when you allow your body sufficient time to recover, and part of that is getting plenty of sleep each night. Darrell White (aka “Bingo”) is a veteran CrossFitter and doctor. Bingo discusses sleep patterns in this episode of CrossFit Radio.


Today’s skill focus lands on pull-ups! Whether you are “stuck” on a certain color band and frustrated you can’t string pull-ups together, or you are trying to perfect the butterfly, pull-ups require practice. Your hands will hurt at first, and you may experience a tear here and there. Stick with it because they do get easier.

Below are a couple of tutorials….ask your coach for questions and advice on how to advance your technique!

Kipping tutorial:

Butterfly kipping pull-ups by Speal:

Speal is a CrossFit all-star – check out his video of 106 consecutive pull-ups:

(If you missed this MWOD on pull-ups, be sure to watch it too!!)

Post thoughts to comments.

Wednesday WOD, February 29, 2012

2 thoughts on “Wednesday WOD, February 29, 2012

  • February 29, 2012 at 8:23 pm

    Ryan Square. Thanks for the help with cleans. Did well on hang clean 80kg and then clean 80kg.

    WOD 11:52.

  • February 29, 2012 at 9:19 pm

    Finish the WOD in 14 mins. But most importantly set a new PR on power cleans 155

Comments are closed.