regular class
[skill strength] hspu/mu
[handstand development]
-post notes to comments

technique class
[skill] kte/t2b breakdown
[handstand] developing a kickup + position
-post notes to comments

all/wod
[stamina] timed (50 kte + 50 xpushups, 2/4″ + 50 rkbs, 70/55)
-post notes to comments

looking for a challenge (and results)? CrossFit 312′s 2013 Paleo Challenge kicks up soon, don’t get left in the dust! register now and receive the early bird special!

article do you feel like a slave to your kitchen?
recipe general tsos cashew chicken

14 comments
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14 Comments

  1. Lisa
    Posted December 19, 2012 at 8:11 am | Permalink

    Still not feeling well… need to get better soon so I can workout already!!! :-(

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  2. Posted December 19, 2012 at 9:21 am | Permalink

    feel better Lisa!

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  3. jess
    Posted December 19, 2012 at 10:33 am | Permalink

    @Lisa I was sick for a whole week, I feel your pain! Better to be 100% than try to push it sick and feel worse (I tried that, not a great idea). Hope you feel better soon!

    @All check out this little tyke…pretty amazing form for a little guy. Who’s jealous?!
    http://www.youtube.com/watch?feature=player_embedded&v=rt61NHhoefo

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  4. Lisa
    Posted December 19, 2012 at 10:36 am | Permalink

    Thanks Sean and Jess.
    @ Jess – I hear you… I’d rather get better first than push it… and feel like crap later. :-)

    Stay healthy CF312!!!

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  5. DZ
    Posted December 19, 2012 at 10:53 am | Permalink

    holy crap that kid is flexible

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  6. jess
    Posted December 19, 2012 at 11:05 am | Permalink

    @DZ I love when he’s done and walks away clapping and smiling with this “yeah you fix those plates, Dad” attitude. hahaha so great.

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  7. Adel
    Posted December 19, 2012 at 11:08 am | Permalink

    @lisa- get better soon!

    @jess- that kid puts me to shame! Gonna do that with my boy when he is old enough:)

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  8. Ziad
    Posted December 19, 2012 at 11:51 am | Permalink

    Marhaba from Cairo!

    Made up yesterday and did today [10 min rest in between WODS + both modified for hotel gym]

    TUESDAY
    [strength] seated press 3-3-3-3-3 @ 45# dumbbells [heaviest available]

    [stamina] 12min amrap = 6 rounds
    3 one-arm dumbbell snatch @ 45# dumbbell [each arm]
    +
    2 rounds (5 burpees + 10 over-bech jumps [no rope])

    WEDNESDAY
    [stamina] 15:49

    (50 kte + 50 xpushups, 2/4″ + 75 dummbell swings @45# [added extra 25 reps to compensate for lack of weight])

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  9. Adel
    Posted December 19, 2012 at 12:17 pm | Permalink

    @312ers- I signed up for the paleo challenge…who else is in? After the upcoming holiday feasting might not be a bad way to kick off 2013!

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  10. sean
    Posted December 19, 2012 at 1:00 pm | Permalink

    AM RESULTS
    Shannon 13:08
    *Randy 14:14
    Becca 14:50
    Dude
    Dom
    Acas 14:49
    *Greg 13:58
    *Adel 14:08
    Mikey
    Tom
    Kat 10:32
    Margred 8:32
    Marianne 12:23
    Graco 14:48
    Brian 14:40
    *Philip 10:39
    *Ross 13:31
    Jon 13:54

    NOON RESULTS
    Conti 10:29
    Eric 12:01
    *Corona 9:27
    Salas 11:40
    *Delaney 9:50
    John

    nice work today 312!

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  11. jp
    Posted December 19, 2012 at 2:16 pm | Permalink

    5 rounds:
    15 consecutive wallball
    2 DL @285lbs

    5 rounds: 1 min max burpees, 1 min rest
    19-20-18-18-17

    3 rounds: strict chins
    10-6-5

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  12. Amy
    Posted December 19, 2012 at 2:43 pm | Permalink

    Technique:

    Asif 19:08 with 100 pushups :)
    Apostle 17:45
    Dre 12:56
    Ory 16:53

    Great work!!!

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  13. Posted December 19, 2012 at 3:36 pm | Permalink

    WOD: kte -> 5×10
    Pushups -> 5×10
    rKbs 55# -> 5×10

    @adel – thanks again for taking a look at my shoulder today.

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  14. Mike Z
    Posted December 19, 2012 at 9:14 pm | Permalink

    Quick 14:02
    Eps 14:02
    Fonti 12:05
    Maria –
    Sharp –
    Deke 9:54
    Karly 11:24
    Man 13:10
    *Size 12:09
    *Bookman 11:45
    *Frailey 12:28
    *Dave 10:06
    Erik 14:50
    Graham 13:14
    *Moran 18:30
    AnnMarie 13:32
    Horton 14:38
    Tiffany 16:08
    Fish :(
    Brett 16:02
    *Danimal 11:30
    Tiddes 14:26
    *Jeb 12:38
    *Scott 14:10
    Lana 11:25
    *Cody 14:00
    Cons 14:15
    Drew 15:30
    Cesar 11:38
    Hack 12:23
    Frank 14:18
    Rhyno 14:10
    Gams 12:22
    Jess -
    Halley -
    Lud 15:12
    *Bongo 11:47
    Marcus 13:20
    *Marco 13:57
    *Henry 12:02
    Pass 12:48
    *Wendy 14:04
    Bautista 13:54
    Steimer 13:09

    TECHNIQUE
    Dave 14:41
    Nina 12:02
    Mark 14:45
    Charles 13:05

    Way to be explosive tonight humans!

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