Warm up:
2 rounds of:
200m Row
5 Thrusters (bar only)
5 Pull-ups
10 Push ups
15 Squats

Strength:
Clean ladder (155 lb./95 lb.)

Do 1 rep the first minute, 2 reps the second minute, 3 reps the third minute….continue until you cannot complete the set reps in that minute. When you get caught, you have 1 minute rest.

WOD:
For time:

10 rounds of “Cindy”

5 Pull-ups
10 Push ups
15 Squats

Post clean ladder and WOD time to comments.

______________________

The CrossFit Seven article, Star-Telegram

I was terrified of CrossFit, High Pointe Blog

Top tips for your first two years of CrossFit, Tabata Times

If you are a veteran CrossFitter, what piece of advice would you give to a newbie? What was the best piece of advice you ever received?

Post thoughts to comments.

Media:
Tuesday WOD, January 8, 2013

7 thoughts on “Tuesday WOD, January 8, 2013

  • January 8, 2013 at 7:04 am
    Permalink

    I need to be better about posting!

    10 rounds + 8 reps
    WOD: 9:19

  • January 8, 2013 at 9:29 am
    Permalink

    11 Rounds + 8 Reps

    WOD 10:41

    Think I will feel this tomorrow.

  • January 8, 2013 at 11:20 am
    Permalink

    9 Rounds + 8 reps
    WOD 9:44

  • January 8, 2013 at 3:52 pm
    Permalink

    Alas, there will not be a repeat appearance of the Fighting Irish triangle of power in the box today. There is grim mourning under the golden dome today.

  • January 8, 2013 at 7:55 pm
    Permalink

    9 rounds + 8 reps

    WOD 9:41

  • January 8, 2013 at 8:05 pm
    Permalink

    12 rounds + 8 reps

    a slightly different metcon, and a 10 mile run with amy

  • January 9, 2013 at 4:26 pm
    Permalink

    WOD : Cindy. 9:09

Comments are closed.