Monday, July 1, 2013


At CrossFit OTS3

Warmup: 
3 Rounds
10 Pass Throughs
10 Pushups
10 Air Squats
10 Lunges
10 Burpees

Skill: 
Handstand Holds and Rope Climbs

WOD: 
5 Rounds
10 Pullups
200m Run
20 KB Swings
Posted by at

16 comments:

  1. JAXFriday, July 05, 2013

    Sandra: 14:25
    Ring Rows-26# KB

    ReplyDelete
  2. JAXFriday, July 05, 2013

    Patton: 22:52
    Blue + Red-53# KB

    ReplyDelete
  3. JAXFriday, July 05, 2013

    Liz P: 17:56
    Blue + Red-35# KB

    ReplyDelete
  4. JAXFriday, July 05, 2013

    Marcie: 14:53
    Ring Rows-26# KB

    ReplyDelete
  5. JAXFriday, July 05, 2013

    Shockwave: 15:27
    Rx-35# KB

    ReplyDelete
  6. JAXFriday, July 05, 2013

    Laurie: 17:19
    Red-35# KB

    ReplyDelete
  7. JAXFriday, July 05, 2013

    Darby: 16:53
    Blue + Red-35# KB

    ReplyDelete
  8. JAXFriday, July 05, 2013

    Sideswipe: 17:34
    Strict Pullups-200m Row instead of Run-18# KB

    ReplyDelete
  9. JAXFriday, July 05, 2013

    Ethan: 14:52
    Green-35# KB

    ReplyDelete
  10. JAXFriday, July 05, 2013

    Ratchet: 18:47
    Blue-53# KB

    ReplyDelete
  11. JAXFriday, July 05, 2013

    Big Brown: 21:32
    Blue-53# KB

    ReplyDelete
  12. JAXFriday, July 05, 2013

    Josh C: 16:42
    3 Rounds
    100m Row
    25 Situps

    ReplyDelete
  13. JAXFriday, July 05, 2013

    Alicia: 17:27
    Two Green-26# KB (only 10 swings per round)

    ReplyDelete
  14. JAXFriday, July 05, 2013

    Shannon: 13:36
    Two Blue (only 5 pullups per round)
    18# KB Swings (only 10 Swings per round)

    ReplyDelete
  15. JAXFriday, July 05, 2013

    Prowl: 14:30
    Rx-44# KB

    ReplyDelete
  16. JAXFriday, July 05, 2013

    Starscream:
    Rx-35# KB

    ReplyDelete

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