Thursday, January 3, 2013 Posted on January 3, 2013 by crossadmin 130103: EMOM 8: 2 Rope Climbs OR Learn to Deadlift NOTE: Sub 5 Pull Ups for 1 climb -then- For Time: Row 500m OR Run 400m OR Bike 30 cal 21-15-9 Deadlifts (225#/155#) Box Jumps (24”/20”) Push Ups Row 500m OR Run 400m OR Bike 30 cal Post navigation Wednesday, January 2, 2013CrossFit Powerlifting Trainer Course 17 thoughts on “Thursday, January 3, 2013” 13:32 – run, dead lift 85#, box jump 20″. Good first workout of 2013! Reply Have fun in brazil!!! We will miss you Reply WOD just under 16:00. 125# DL Nice having coffee w/ some 8:30ers and Coach B. Reply 3 rope climbs–then pullups metcon: 16:23 @ 125# Loved 8:30a. So many new people and coffee was awesome! 🙂 good start to Thursday. Reply Yay! One of the few RX’d workouts in the last 3 months of healing! 14:07 rx with running Great 6am crew! Welcome to the new folks! Reply 13:37 RX for my first WOD of 2013! Reply Made it through the rope climbs but it was a struggle. And it messed up my shoe 🙁 But it was worth it. 13:xx (I think?) on WOD, 105# DL It’s good to be back! Reply Welcome back Sarah! Reply Yay Sarah! Ruth and I are in the last bit of our vacation. See you soon!! Reply Glad you’re back! Reply yay!!!!! GREAT to have you back =) Reply Workouts like this make me sick that I’m sick – I’m sure everyone would’ve loved to laugh with me as I attempted a rope climb! Instead I’m in bed with hot bourbon tea and chicken broth… Have fun for me people!!!!! Reply Come back!!!!! Reply I was way late for the 6 and way early for the 7pm class so I did a little of my own thing 3 burpees EMOM and completed 100 KB and 100 sqts in 11:40 then about 5 min later did 21-15-9 from today in 8:57. Great workout and great energy in the gym! Reply I did like 6 rounds of rope climbs and then felt a little shaky so I did the last couple rounds of pull ups. Metcon in 12:44 or 6 doing rowing. Deadlifts were at 185#. Everything else was rx. Reply Pull-ups, rows, 165# DLs in 16:32. Reply Rope Climbs! 11:46 115# DL & Run Reply Leave a Reply Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Notify me of follow-up comments by email. Notify me of new posts by email.