Be Prepared

 In WOD

Don't Rob Clay's House...

WOD 12/8/10

Overhead Squat 5-5-5
As Quickly As Possible:
Row 500m
Run 400m
Row 300m
Run 200m
Row 100m
Run 50m

Having flexibility issues? Trouble with the rack position during a front squat, thruster, or receiving a clean? Check out Kelly Starett’s Mobility WOD

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Showing 15 comments
  • toben
    Reply

    5pm…

  • JJ
    Reply

    who wants to play call of duty at clays tomorrow

  • Shannon
    Reply

    I needed that video. Thanks for posting!

  • dale
    Reply

    Crossfit is a whole other ball game …if you have plateau at a gym come see these guys they will take you to another level…..

  • Rachel G
    Reply

    6am cold and raining 6:56 Lol but still good! 73 for OH squats!!

  • Marcus
    Reply

    got the guns wheres the girls?

  • Neal
    Reply

    Dale – thanks for coming by yesterday to check us out. Hope to see you back soon.

  • Sean
    Reply

    135# OHS x5 (my old 1 rep max)
    7:08 on the WOD. It’s too cold outside!

  • Nedab
    Reply

    95# OHS then went back down to 65#
    6:58 cold air on the lungs kinda hurt

  • Traci
    Reply

    50# OHS
    8:17…I’m such a slow poke!

  • Clay
    Reply

    Great work out today… Definitely need to work on endurance for the Tough Mudder!!
    As for the pic… Yes please rob me… It’ll give me a chance to cross “kill a person” off my bucket list!
    Call of duty… Video games just don’t cut it… Shooting the real things are sooo much more fun
    As for the Girls… Those pix come when its warm outside… Winter there are just too many clothes!!

  • toben
    Reply

    7:00 for the WOD and a modest 115# for the overheads… and i totally call dibs on the hatchet

  • Talley
    Reply

    125# OHS x 5 ( my 1 rep max from a few weeks ago )
    8:26 for the WOD

  • shannon d.
    Reply

    9:27 time sucked
    BUT I did get a 15#PR for my 5 rep max–90#!

  • StephenW
    Reply

    Burglarize, sir…Burglarize.

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