130208 Friday

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Warm-up

Complete 3 rounds NFT of 6-10 reps of each of the following:

Goblet squat

Pull-up

Ring/bar dip

Knees to elbows

Strength/Skill Development

Clean & jerk:  Take 15 minutes to build to a heavy single (If power clean it-FS before the overhead)

Partner WOD

AMRAP in 20 minutes of:

P1: DB Burpee walking lunge x 60 ft

P2: Max distance row

Post best C&J & total distance rowed per team.

5 thoughts on “130208 Friday

  1. Brooke

    Dearest Crossfit Pandora,
    Oh.. how I have missed hearing you these past weeks. Though I may not always agree with your choices, you have drowned out the sound of my breathing too many times to count. Just a few days ago, I was planking and could hear only the beat of a beloved Jay Z song which I tried to share with friends by rapping the words.. it was not successful..though I do believe I gained some street cred. I hope we may share high decibel moments again soon.
    Truly- Proud member of TTMU (Turn The Music Up)

    Reply
  2. Daniel Smith

    Name C+J TotRow/Team

    Frank 165 4116 with John
    John 195 4116 35wFrank
    Susie 100 3779 25
    Denise 115 3779 25
    Ward 175 3998 35/Matt
    MenneM 155 3998 35/Ward
    Britt 115 4006 John
    Dan F 185 4053 45 Dan/Tom+Mark
    Tom 195 4053
    Eva 110 4268 w/Katie
    Mark L 145 2010 Mark+Dan/Tom
    John K 145 4006 30/Britt
    Jen M 100 3547 Colette
    Katie B 120 4268/Eva
    Tom H 115 2996 25/Jason
    Jason 165 3996 Tom
    Seth 175 3253 25/Jana
    Jana 105 3253
    Joel 210 4285 45/Matt
    Tarah 99 3910 15/Beth
    Matt W 195 4285 45/Joel
    Will 165 4160 25/Phil
    Tina 110 3352 15/Mado
    Cherie 100 4027 Anthony
    Anthony 195 4027 35/Cherie
    Beth 95 3910 15/Tara
    Traci 90 3269 15/Carly
    Mado 105 3352 Tina
    Phil B 130(PR) 4160 Will

    Reply

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