November 30 2012

YEAH!! Congrats to Kristian who passed his CrossFit Level One certificate. You will be seeing more of him as he interns around the box. You are either a CrossFit widow or a CrossFitter…

Warm up: Not For Time

5 strict HSPU (modify as needed but maintain full rom)

10 American swings 24/16

4 rounds


take 15 minutes to find 1 RM max box jump.


100 meter farmers double KB carry  24/16

14 Hand 2 hand one arm swings

7 Kb lunges in Rack position

AMRAP 12 minutes



  • Sam — November 30, 2012

    WOD: 7 Rounds RXD
    Box Jump 1015mm/39.9inches.. Just shows white men can jump.. Never thought my stubby little legs would let me jump that high

  • Melissa — November 30, 2012

    hahah Sam.
    865mm one legged box jump
    WOD – 7 + 14 (1 KB Lunges)

  • Alex — November 30, 2012

    97cm box jump

    WOD 6+8

  • Kapz — November 30, 2012

    Nice work you two!…..guess what Sam, this 36yr old mother still got some hops left in her yet too :D…….

    WOD: 6+20m Rx

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