Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull ups
5 Hang squat cleans
5 Presses

5 sets of 1 Squat Clean + 2 Front Squats + 1 Jerk

For time:

400m Run
30 Kettlebell swings (53 lb./35 lb.)
30 Wallballs
30 Pull ups
400m Run
20 Kettlebell swings
20 Wallballs
20 Pull ups
400m Run

Post strength loads and WOD time to comments.

A couple of housekeeping items:

First, THANK YOU for picking up all of your equipment after WOD this last week! It really helps the coaches out a lot! Please make sure to throw away your cups after WOD too.

Second, we posted a few weeks ago regarding the jump ropes in Ryan’s office…please remember these are ropes that individuals purchased for their own use and are not “gym ropes”. Please do not use them unless it is your rope.

Thank you!


Have you registered for the Open yet?? Click here to register!

If you are planning on competing in the Open this year, we will have a meeting to discuss all things Open on Saturday (Feb. 23) following WOD. Make plans to attend!


Rowing and the stroke, CrossFit Journal
(free download – click the link above to watch the full video)

Post thoughts to comments.

Monday WOD, February 18, 2013

6 thoughts on “Monday WOD, February 18, 2013

  • February 18, 2013 at 9:12 am

    Strength 155#
    WOD 13:17 Rx

  • February 18, 2013 at 4:52 pm

    Strength : 85 lbs.
    14:41 WOD, little bit of a gasser, but really liked it.

  • February 18, 2013 at 8:48 pm

    Strength: 135#
    WOD: 18:24

  • February 18, 2013 at 9:12 pm

    Strength: 215#
    WOD: 15:47 Rx

  • February 18, 2013 at 11:44 pm

    Strength 155 WOD 19:24

  • February 19, 2013 at 3:11 pm


    Hey, I hear there is this thing called the CrossFit Open starting soon. I think I will start training for it now.

Comments are closed.