Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

Every minute on the minute (EMOM) for 7 min, perform 3 Power Cleans

For time:

800m Run
40 Kettlebell swings (53 lb./35 lb.)
400m Run
40 Kettlebell swings
800m Run

Post power clean loads and WOD time to comments.


How’d you do on the box jumps on 13.2? I discovered the day before 13.2 that I had some flaws in my box jump technique that were very inefficient and made clear to me what I need to work on.

Gymnastics WOD has many progressions and tips of creating a very efficient box jump. Watch the videos and start practicing to make them less expensive in costing you time in a WOD!


Last week, we saw Jenny Labaw do 13.1 on one leg….every wonder what she was thinking? Read up on her blog her thoughts on 13.1.


My friend Jeremy is a coach at CrossFit Springfield, and is one the most amazing people I know. He’s a good dude and has a great blog. Read What kind of tree are you?. It’s greatness.

Post thoughts to comments.

Tuesday WOD, March 19, 2013

6 thoughts on “Tuesday WOD, March 19, 2013

  • March 19, 2013 at 10:34 am

    Thanks for sharing Jeremy’s blog!

  • March 19, 2013 at 1:27 pm

    Mr. Griswald
    First off, thank you for the post. I have given this a considerable amount of thought and have come to a couple conclusions;

    1. Lululemon Athletica yoga apparel is pricey.
    Therefore if women are willing to spend and exorbitant amount of money on workout clothes they are doing so with the hopes of appearing more desirable (as well as the performance enhancing facets). I cant image spending that much on something that is going to make me look like the color grey tastes or add time to my Fran PR.
    2. Because women are purchasing the aforementioned “yoga pants” in droves, we should encourage them to workout in whatever makes them feel the most comfortable/desirable/pretty/fit/etc. Anything to ensure that they continue to strive for results proven expectations and living a productive/clean/healthy lifestyle.

    Having said that, I DIG ME SOME BUTTS. I will be writing Mr. Lemon a long email requesting he make yoga thongs, yoga stripper heels, yoga Malt Liquor, and yoga Too Live Crew albums.

    “She’s got a big booty so I call her Big Booty” – 2 Chainz

  • March 19, 2013 at 3:31 pm

    105# – 12:19 Rx.

  • March 19, 2013 at 7:34 pm

    5x800m Runs: 4:16, 4:08, 4:10, 4:15, 4:30

  • March 19, 2013 at 7:44 pm

    14:57 with all 800s


Comments are closed.