Tuesday “Seth’s Bday WOD” 4/23/2013


  • No 8pm session this Wednesday, April 24
    Femme Royal Women’s Competition
    ! Saturday, June 1, 2013

    Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team! 
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

Strength: Front Squat 3×3 (70%, 80% & 90% of 1RM)
Skill: Hang Clean + Clean & Jerk 7×1 (50% > 80% of 1RM of C&J)

Seth’s Bday WOD: 4 Rounds for time

12x Pull-ups
12x Bear Complexes (m:95#/f:65#)
-1x Power Clean
-1x Front Squat
-1x Push Press
-1x Back Squat
-1x Behind Neck Push Press
28m Bear Crawl