Warm up:
2 rounds of:
200m Row
20 Double unders
5 Hang cleans
5 Thrusters
5 Pull ups
5 Push ups

WOD:
6 rounds for time of:

5 Back squats (225 lb./155 lb.)
10 Kettlebell swings (70 lb./53 lb.)
15 Pull ups
(Rest 2 minutes)

Post time to comments.

________________________

CrossFit Seven Paleo recipe exchange! Post your recipes to comments on the facebook page!

________________________

________________________

Post thoughts to comments.

Media:
Friday WOD, February 15, 2013

10 thoughts on “Friday WOD, February 15, 2013

  • February 14, 2013 at 7:01 pm
    Permalink

    Kelly – I apologize for leaving you off the hit list. I was hoping to recruit you to the darkside with Brent and I. You are as sensitive as you are handsome.

    Well Kelly, this is what happens. This is what happens when you f word a stranger in the a word.

    2.5 weeks

  • February 15, 2013 at 7:50 am
    Permalink

    You’re such a sweetheart Cody.

    If you have been battling kipping hspu, watch the above video…it’s gold. They finally clicked for me this week after paying close attention to the video; win!

  • February 15, 2013 at 8:40 am
    Permalink

    Watch the video about the kids. It’s the definition of brotherhood. Good post Amie.

  • February 15, 2013 at 11:01 am
    Permalink

    Second R4’s comment really good video

  • February 15, 2013 at 11:19 am
    Permalink

    Dr. Mulhall fixed my neck! The guy is a genius!!!

  • February 15, 2013 at 12:06 pm
    Permalink

    I’m both excited and nervous that Cody is back on the boards – always potential for high adventure! Can’t wait to see you back at the box 🙂

  • February 15, 2013 at 12:57 pm
    Permalink

    @ Matt- I agree Dr Muhall is Awesome! If you have an injury, he helps to make it heal much faster!

  • February 15, 2013 at 2:20 pm
    Permalink

    R4, Jeremy, Kelly – thanks!! 🙂

  • February 15, 2013 at 3:24 pm
    Permalink

    18:28

    Cody – the 6:00 AM “Rooster” class is the darkside. See you there!

  • February 18, 2013 at 9:01 am
    Permalink

    WOD 16:40.
    Good videos

Comments are closed.