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

Strength:
10×2 Back squat

WOD:
“Annie”
For time, Reps 50-40-30-20-10 of:

Double unders
Sit-ups

Followed by (not timed) 3×15 Back extensions

Compare to August 1, 2012. Post back squat loads and Annie time to comments.

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Paleo breakfast bake, Paleomg
*Angie brought this to the Paleo Potluck on Saturday.

Do you have a favorite Paleo recipe? Share a link to comments!

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Lengel’s Legacy, CF Journal

She kept showing, CrossFit Community

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MOBILITY WEDNESDAY!
Welcome to a new feature to our blog, Mobility Wednesday! I will post a new MWOD each Wednesday for you to focus on. This week, let’s work the ankles and bottom of the squat position:

Post thoughts to comments.

Media:
Wednesday WOD, January 16, 2013

8 thoughts on “Wednesday WOD, January 16, 2013

  • January 16, 2013 at 12:06 pm
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    Back Squat: 225/245/255/275/285/295/305/315/305/305

    Annie: awful, body is craving sugar. Excited to be in a much better place next week!

  • January 16, 2013 at 6:56 pm
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    295# back squats
    Annie 7:49

  • January 16, 2013 at 8:11 pm
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    Back squats – worked up to about 80%, 185lb. Worked on DUs and finished with 100 situps. Fun day today!

  • January 16, 2013 at 8:23 pm
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    Got out of work late, gonna back squat tomorrow!

    Annie: 7:04 with a shoe re-tie, dang inov8s!!

    finished with 100 DUs!

  • January 16, 2013 at 9:08 pm
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    Made it to 185 in back squats. Long day of herding cats (teaching middle school). Annie took 10:33.

  • January 16, 2013 at 9:16 pm
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    Outlaw Strength:
    7min EMOM
    Power Snatch + 3 snatch balance
    5×3 clean pulls, 5×3 Pendlay row

    CF7 WOD:
    Annie: 4:51 PR!

  • January 16, 2013 at 9:41 pm
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    140# back squat
    Annie – 6:15

  • January 16, 2013 at 10:02 pm
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    Nice work KP….solid performance!

Comments are closed.