regular class
[skill strength] hspu/mu
[handstand development]
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technique class
[skill] kte/t2b breakdown
[handstand] developing a kickup + position
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all/wod
[stamina] timed (50 kte + 50 xpushups, 2/4″ + 50 rkbs, 70/55)
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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
Still not feeling well… need to get better soon so I can workout already!!!
feel better Lisa!
@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
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!!!
holy crap that kid is flexible
@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.
@lisa- get better soon!
@jess- that kid puts me to shame! Gonna do that with my boy when he is old enough:)
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])
@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!
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!
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
Technique:
Asif 19:08 with 100 pushups
Apostle 17:45
Dre 12:56
Ory 16:53
Great work!!!
WOD: kte -> 5×10
Pushups -> 5×10
rKbs 55# -> 5×10
@adel – thanks again for taking a look at my shoulder today.
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!