Warm up:
2 rounds of:

5 Hang clean and press (bar only)
5 Front squats with bar
5 Pull ups
5 Burpees
5 Box jumps

3 rounds for time of:

20 Toes to bar
20 Walking lunges with plate overhead (45 lb./25 lb.)
20 Box jumps
400m Run

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CrossFit for Hope is Saturday at 10am at Luke’s Locker!

Look forward to seeing everyone there! If you have not had a chance to donate to the CF7 page, click here to help us raise money for St. Jude’s!


Carl Paoli’s muscle up progression, part 1, CrossFit Journal (free download)


Speal Chris Spealler, aka “Speal” has said this year will be his last year to compete as an individual in the CrossFit Games. Speal has competed every year at the Games, finishing as high as third. This year, he has said he’s not going to California for fun. He is going to win. He will find a way.

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Tuesday WOD, June 5, 2012

5 thoughts on “Tuesday WOD, June 5, 2012

  • June 5, 2012 at 8:12 am

    15:15 (row replaced the run)

  • June 5, 2012 at 5:47 pm

    16:57 rx’ed tough workout!!

  • June 5, 2012 at 7:16 pm

    CFNOLA: Max set strict pushups unbroken (58). 5 rds of: 200m run, 25 kbs (1.5 pood), 2 min rest. (16:05 RX). CF7 wins for the day!

  • June 5, 2012 at 8:18 pm

    16:03 Rx
    Glad you shared Kyle!

  • June 6, 2012 at 8:57 am

    He heat took it out of me. One of my worst

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