Warmup: FOR RUNNING! Per Coach.

100 M Tire Pull / 5 Burpees / 100 M Tire Pull / 5 Burpees

100 M Sand Bag Run (50lb / 35lb) / 5 Squat Jumps / 100 SB Run / 5 SJ's

400 M Run (empty handed:)

3 ROUNDS FOR TIME

Nike shoes
Nike Outlet
Nike all star shoes
adidas shoes
adidas basketball shoes
NBA basketball shoes
Nike Basketball shoes
LeBron James Shoes
Nike Air Zoom LeBron III
Nike Zoom LeBron Soldier III
Nike Zoom LeBron James Soldier
Nike Zoom LeBron V
Nike Zoom Lebron VI
Nike Zoom LeBron VII

LeBron James Shoes
Kobe Bryant Shoes
Adidas Kobe8 II
Nike Zoom Kobe Training low
Nike Zoom Kobe IV skin
Nike Zoom Kobe Training high
Nike Zoom Kobe IV
Nike Zoom Kobe IV low
Nike Zoom Kobe V

Allen Iverson Shoes
Reebok Answer XII
Dwight Howard Shoes
Carmelo Anthony Shoes
Kevin Garnett Shoes
Steve Nash Shoes
T-mac Shoes
Air Pippen
Tony Parker Shoes
Vince Carter Shoes
Kevin Durant Shoes

Nike flightposite Gradient
Amare Stoudemire Shoes
Nike Air Stoudemire shoes

Adidas T-MAC 1
Adidas T-MAC 10 I
Adidas T-MAC 3.0
Adidas T-MAC 4
Adidas T-MAC 4.0
Adidas T-MAC 5
Adidas T-MAC 6
Adidas T-MAC 8
Adidas T-MAC 9

Dirk Nowitzki Shoes
Air Max Spot Up
Nowitzki shoes

Air Pippen I
Air Pippen II

Penny Hardaway Shoes
Nike Air Foamposite II
Paul Pierce Shoes
http://www.nike-star-shoes.net nike shoes

adidas outlet
adidas sneakers
Nike outlet
Nike shoes
Nike sneakers
LeBron James Shoes
Nike Air Zoom LeBron III
Nike air Zoom LeBron soldier II
Nike Zoom LeBron James Soldier
Nike Zoom LeBron Playoff
Nike Zoom LeBron Soldier III
Nike Zoom LeBron V
Nike Zoom Lebron VI
Nike Zoom LeBron VII
Kobe Bryant Shoes
Adidas Crazy 8 Kobe Bryant
Adidas Kobe8 II
Nike Dream Season Kobe Bryant
Nike Flight Dunk Hoop Supreme
Nike Kobe Zoom 81 Team shoes
Nike Zoom Kobe 2K10 Low
Nike Zoom Kobe 5.5
Nike Zoom Kobe dream Season low
Nike Zoom Kobe IV
Nike Zoom Kobe IV low
Nike Zoom Kobe IV skin
Nike Zoom Kobe Training high
Nike Zoom Kobe Training low
Nike Zoom Kobe V
Allen Iverson Shoes
Reebok Answer XII
Dwight Howard Shoes
Adidas TS Bounce Commander Dwight
Carmelo Anthony Shoes
Carmelo Anthony
Kevin Garnett Shoes
Adidas TS commander KG
Air Flightposite II KG
Nike Air Flightposite I
Nike flightposite Gradient
Steve Nash Shoes
Nike Zoom BB II-Steve Nash
Nike Zoom Mvp X Nash
Amare Stoudemire Shoes
Nike Air Stoudemire shoes
http://www.nba-sneakers.com nike sneakers

http://www.suprashoesstore.net supra shoes
supra shoes
supra footwear
supra shoes outlet
supra skytop shoes

Supra Skytop
Supra Cruizer
Women Skytop
Women Style
Supra Cuban
Supra Skytop NS
Supra Strapped NS
Supra Suprano
Supra Indy
Supra Thunder
Supra Society NS
Supra Style II
Supra Vaider

http://www.mbtshoesstore.net/ mbt shoes
MBT shoes
MBT
discount mbt shoes
mbt shoes cheap
MBT outlet
women's mbt shoes
shoes mbt
mbt shoe
mbt shoes sale
mbt walking
mbt womens

MBT Lami Women
MBT Changa Women
MBT Chapa
MBT M.Walk
MBT Sport
MBT Tupu
MBT Wingu

mbt lami women(black)
mbt changa women(black)
mbt chapa (beige)
mbt m.walk(black)
mbt sport(black)
mbt tupu(dark-blue)
mbt wingu(black)

Stacey, I forgot to give you my email address: katie.lime@gmail.com. If you can send the muscle-up info I'd really appreciate it. I need all the help I can get.

that wod was fun today at high noon. Don't feel bad Dom, I am sure you are well ready for Saturday. Drink lots of fluids!

My plan to take over the world and destroy it is working....I have them all fooled :)

Thanks for the update. Guess there's no need for me to be there then.

Convenience, or sabbotage? ;)

Just kidding. I always feel bad when I try to make fun of Rob. He's just so NICE. And KIND. And HELPFUL. I just don't feel right about making fun of him.

6 O'clockers, Unfortunately I will be missing today's WOD. It seems as though Rob gave me his cold last week (I know, How Convenient????) Therefore, since I am very sick I will regretfully miss practice today and tomorrow. But... I will be ready Saturday. Kiss Da Baby (just don't catch a cold!)

Nothing motivates me to run faster except the promise of winning a pony at the end.

Crap, I had a conference call yesterday at 5 and had to go to the 4. I'm missing all the good stuff. And without the good stuff, the show does not go on!

Karate translates to "Empty Hand" in Japanese. So, I'm reading this as a Karate Run. The should look good on Congress!

It's motivation to run faster, lest you be struck from behind by a 360* Scissor Kick!

I'm pretty sure the inspiration was Diesel D's ninja rope climb last night.

I like the "empty handed" part. I find it very funny that it's written in there. It makes the runner sound like a clueless rude person who keeps showing up at all the parties empty handed. "Whut? I was supposed to bring something? I didn't KNOW that. My mom never told me THAT part."

I have a sandbag around my middle that I do ALL exercises with! Do I really need to carry a second one for this wod???

This looks like a fun wod!!! Perfect weather for it too!!!

What? No one-legged, one-armed OHS? pussies...

Thanks to Captain Paleonessa, I found this video on the main site. Scroll to the middle to see some pretty amazing things such as a one arm OHS


http://media.crossfit.com/cf-video/Cros ... rength.mov

Add Comment

Fill out the form below to add your own comments.

Your Name:

Email:

URL:

Remember me:

Insert Special:
-- [strong]xxx[/strong][b]xxx[/b][em]xxx[/em][i]xxx[/i]

View Uploaded Images
-- 3forfree.jpg FGB_t.jpg Getting_Started.jpg Getting_Started_01.gif KBC_t.jpg Log_Your_Score_01.gif Nutrition_01.gif Online_Schedule.gif PaleoZone.jpg Scoreboards.gif View_Photos_01.gif View_Videos.gif atlantic_cover.jpg cfkids.png facebook.png logo.png optccp.png

Comment:


Anti-Spam: Enter