Friday 3.23.12

 accuracy, agility, power, strength, stamina, endurance, flexibility, speed,

co-ordination, balance


establish a heavy 1

“Cake Batter”


power clean@135/95

25 wall balls after each round of power cleans


WOD 12.5

amrap 7 min

3 thrusters@100/65

3 c2b pull-ups

6 thrusters

6 c2b pull-ups

9 thrusters

9 c2b pull-ups

12 thrusters

12 c2b pull-ups

keep ascending by 3 reps till the 7 min are up


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4 Comments on “Friday 3.23.12”

  1. Joe Says:

    44 reps, so 18 chest to bar pull ups. Not bad considering I was still sore from Sunday.
    I may try this one again on Sunday to see if I can get 50.


  2. Mr.T Says:

    Way to go Jack H. Jack got some coverage on the Crossfit Games site under the North East. Great Article, Jacks ready to take North East on.


  3. Cristina Says:

    Good luck with the last open WOD!


  4. Seth Says:

    Came in at 4. Gil gave me the “neck injury special” workout. After completing said workout, I stuck around to help count 12.5 for Raf and Fred. Truly inspired by everyone’s motivation. Can’t wait to get going again. Good luck to all who have yet to tack the last WOD.


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