For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Happy Birthday Zach!!

8 Responses to “WOD

  • I’ve been dying to do this WOD since I saw the video of Bozman, Speal, and Freddy C. knock it out a few months ago. Have fun, everyone!

    Happy Birthday, Zach! How fortunate you are to start CrossFit at such a young age. To many more, sir! (Make sure to knock out your birthday burpees!) 🙂

  • Wendy
    15 years ago

    3 rounds

    200 meter run
    30 lbs. kettlebell swings x 16
    burpees x 16 (Happy Valentines to me!)
    14 lbs. medicine ball cleans x 16
    pull-ups (blue band assist) x 16

    Time: 20:12

    Happy Birthday Zach & Tara! Great work.

  • Armando
    15 years ago

    For time:
    45 Double-unders
    135 pound Squat clean, 45 reps
    45 Ring Dips
    45 Double-unders

    Time 25:35 As R’xd

  • looks like you made it big time you guys. keep up the good work Aunt Shari

  • Armando
    15 years ago

    Finally I’m register for the regional!! Rich, I can’t wait to start training with you.

  • Armando, consider starting a training blog, even if it’s just till the qualifier. It will help us gauge what your strengths, weaknesses, and areas for improvement. Most importantly, log what you are eating. Nutrition, says the pyramid, is the foundation of elite fitness.

    This applies to anyone else, too! If you’re interested in a more attention in the way of evaluating your training and nutrition, nothing beats having a blog. We can give better advice when we know exactly what’s happening in your life.

    Here are a few good examples of folks up here in DC:

  • Rest day for me since I was traveling!

    Happy Birthday Zach!

  • Make-up day WOD:
    Potomoc Crossfit – Sunday 2/15/09

    25 Jumping Squats
    15 Supermans
    15 KB Swings (25#)
    1 thing you suck at
    3 rounds

    3 rounds of each below:
    2 min row – count calories
    2 min burpees
    No rest between clock continuously running

    Partner score: 274 (Rich was my partner)

    156 calorie row – 118 burpees (rich did 74 with a 17lb vest on and I did 44)