WOD
15
Posted March 11, 2010 in WOD by Turbo

Friday, March 12th, 2010

CrossFit Winnipeg Athletes

Press 5-5-5

4 Rounds for Time:
Shuttle run
15 Ball Slams
+
Shuttle run

Sectionals Athletes

Work at 60-80% on each of the following – emphasis on technique… spend about 5-10 minutes at each station.

Rope Climb (emphasis on footwork… however, throw in a couple L position rope climbs if you can)
+
Wall Ball Technique (work on catching low)
+
Box jump technique – sets of 15 unbroken – build up as high as 30″ if possible
+
Single Arm KB Overhead Squat – sets of 10
+
L-Sit – 3 attempts for max time

Double day tomorrow. Long session double on Sunday.

15 Comments to “Friday, March 12th, 2010”

  • Scott A
    March 11, 2010 at 11:42 pm

    Hi all,
    I am proud to announce that I am the father of a beautiful baby girl! Lori gave birth to Coralie Joy Anderson on March 10th. She weighed in at 8lbs 13oz. She is a healthy, chubby cheeked, baby girl. We are both very happy.
    I’ll bring her by for a workout when we get settled in. Gotta get her going on those pull-ups soon!

  • Stephen
    March 12, 2010 at 12:55 am

    Congrats Scott! That’s totally wonderful news dude. Look forward to meeting little Coralie when you guys make it down to CFW. Please give Lori my best. See you soon bro.

  • MLC
    March 12, 2010 at 5:30 am

    @Scott A
    Congrats Scott!

  • brendan
    March 12, 2010 at 6:04 am

    Congrats Scott & Lori!!!!

  • Eric
    March 12, 2010 at 6:38 am

    That is awesome!!! Daughters are incredible…..

  • b-mac
    March 12, 2010 at 7:58 am

    congrats!

  • smokey jojo
    March 12, 2010 at 9:53 am

    @Scott A
    High Five buddy!

    Congrats…that is great news, can’t wait to meet her :-)

  • chris
    March 12, 2010 at 10:18 am

    @Scott A
    Nice one! Congratulations!

  • Ninja
    March 12, 2010 at 10:27 am

    @Scott A
    Congrats man!

  • BRad
    March 12, 2010 at 11:05 am

    Congrats Scotty! Hope Lori is holding up. Can’t wait to meet the new addition!

  • Erika
    March 12, 2010 at 1:24 pm

    @Scott A
    Congratulations! That is awesome.

    Press: 40×5; 45×5; 47×5. Almost back up to where I was pre-injury. Right shoulder is still a little weaker.

    WOD: 5:30-ish.

  • Tapout
    March 12, 2010 at 5:10 pm

    Press 5# PR…(last time was 4@75)
    5@65
    5@75
    4@80

    WOD 4:41 Rx’d

  • Turbo
    March 12, 2010 at 7:41 pm

    @Scott A
    so happy for you! send our love to Lori and Coralie

  • E.
    March 12, 2010 at 8:00 pm

    What a sneaky little WOD…..I am gassed….

    Thanks MLC….press tips kept things on the up and up….saved my shoulder….

    E.

  • Harvey
    March 13, 2010 at 3:03 am

    Congrats Scott!
    85×5
    95×5
    100×3

    WOD 4:43 rx

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