Picture re-post from April 8, 2010.
Unfortunately (for MPH), Jessy and Robbie S. headed West last week to San Francisco, CA. We’ll miss their easy-going ways, and thank them for opening their home to our community for multiple Paleo Potlucks. Safe travels, and good luck in California!
–Melody, Rebekka and John
—
“Spaced”
as many rounds as possible in 12 minutes:
3x strict pull-up
6x pull-up
9x lateral burpee
12x front squat @ 45-lbs.
If you want to do the Civilian Military Combine on April 21 (see last Sunday’s post), please let Alissa G. or me know by this Thursday, Feb. 16th. The price to register increases after the 21st, so we’d like to get the teams organized and signed up before then. http://www.civilianmilitarycombine.com/events/mid-atlantic/
I thnk it’s going to be a fun day, and it will probably be a little dryer and a little warmer than last year’s Tough Mudder!
Also, we will miss you, Jessy and Robbie – stay in touch.
Great WOD for Jessy and Robbie! Keep your eyes on this power-couple. They are some of the biggest thinkers-dreamers-doers I have ever met, and I am honored I got to know them.
JessyKate and Robbie are a fascinating, brilliant couple of folks and I wish them the very best.
Like I’ve always said: smart people with balls do CrossFit.
OTB, AMRAP in 12 minutes:
9x lat pull-down
9x lateral burpee
12x front squat with 45-lb dumbbell
6 rounds + … + 3 burpees
Sunday, 15.6 miles on snowy trail in 2:01:23 (7:47 pace).
–Scores–
Alex H.: 5 rounds +… 6x pull-up
Chris T.: 5 rounds +… 6x pull-up
Jon H.: 5 rounds + 3x strict pull-up
Ted K.: 4 rounds +… 6x pull-up
Steve M.: 6 rounds + 4x strict pull-up (sub: 2x strict pull-up, no kipping, 2x sit-up)
Borja G.: 4 rounds +… 5x front squat
Larry B.: 3 rounds + 3x strict pull-up* (sub: 2x strict pull-up, no kipping pull-up)
Keena S.: 4 rounds +… 4x lateral burpee* (sub: no strict pull-up, jump-stretch strict pull-up, blue)
Campbell R.: 3 rounds +… 12x front squat* (sub: no strict pull-up, jump-stretch strict pull-up, green)
Laurie W.: 4 rounds +… 4x lateral burpee* (15-lb. dbs; sub: no strict pull-up, jump-stretch strict pull-up, green)
Matthew W.: 11 rounds +… 6x front squat* (25-lb. dbs; sub: corners, lunge jump)
Emily N.: 2 rounds +… 3x strict pull-up* (25-lb. db; sub: no strict pull-up, jump-stretch strict pull-up, green)
Jen O.: 3 rounds +… 9x lateral burpee* (20-lb. dbs; sub: no strict pull-up, jump-stretch strict pull-up, green)
Alex M.: 5 rounds +… 6x lateral burpee
Sidra C.: 4 rounds + 1x strict pull-up
Neil A.: 5 rounds + 1x strict pull-up
Cristian D.: 4 rounds
Matt H.: 2 rounds + 4x front squat
Peter H.: 4 rounds +… 6x lateral burpee (sub: 2x strict pull-up, no kipping)
Terry M.: 5 rounds (sub: 2x strict pull-up, no kipping)
Kirsten P.: 4 rounds* (25-lb. db; sub: no strict pull-up, jump-stretch strict pull-up, blue)
Greg G.: 4 rounds +… 8x lateral burpee* (20-lb. dbs; sub: no strict pull-up, jump-stretch strict pull-up, red)
Holmes H.: 5 rounds + 5x strict bodyrow* (20-lb. dbs; sub: no strict pull-up, strict bodyrow)
Katie M.: 4 rounds (20-lb. dbs; sub: no strict pull-up, strict bodyrow)
Ty C.: 4 rounds +… 9x lateral burpee (20-lb. dbs; sub: no strict/kipping pull-up)
Shawn C.: 4 rounds +… 2x front squat* (15-lb. dbs; sub: no strict pull-up, jump-stretch strict pull-up, green)
Yoshi S.: 4 rounds +… 5x lateral burpee(sub: no strict pull-up, jump-stretch strict pull-up, red)
Jeff W.: 4 rounds + 1x strict pull-up
Drew P.: 5 rounds +… 3x front squat
Bill G.: 8 rounds (sub: corners, no pushup burpee)
Ivy F.: 4 rounds + 3x pull-up* (sub: no strict pull-up, jump-stretch strict pull-up, blue)
Ted D.: 4 rounds* (sub: no strict pull-up, jump-stretch strict pull-up, blue)
Matthew C.: 5 rounds* (sub: no strict pull-up, jump-stretch strict pull-up, blue)
Joe K.: 4 rounds +… 3x front squat* (sub: no strict pull-up, jump-stretch strict pull-up, blue)
Molly B.: 4 rounds (15-lbs.; sub: no strict pull-up, strict bodyrow)
Mark L.: 3 rounds + 5x pull-up* (15-lb. dbs; sub: no strict pull-up, jump-stretch strict pull-up, blue)
David O.: 9 rounds + 2x sit-up (sub: 3x sit-up, lunge, 2x squat)
Mead O.: 4 rounds + 3x burpee (20-lb. dbs; sub: no strict pull-up, bodyrow, burpee)
Joseph P.: 4 rounds +… 6x lateral burpee (sub: no strict pull-up, jump-stretch strict pull-up, red)
Steve D.: 6 rounds + 3x strict pull-up
John G.: 4 rounds +… 6x lateral burpee (sub: no strict pull-up, jump-stretch strict pull-up, blue)
Dave R.: 7 rounds +… 4x lateral burpee
Lisa C.: 8 rounds + 6x corners (sub: corners, no pushup lateral burpee, squat)
Thomas M.: 5 rounds +… 5x lateral burpee
Christy P.: 8 rounds +… 5x lateral burpee
James H.: 5 rounds + 2x strict pull-up
Jim C.: 6 rounds +… 7x lateral burpee
Claire H.: 6 rounds +… 1x pull-up
Kevin M.: 4 rounds (15-lbs.; sub: no strict pull-up, jump-stretch strict pull-up, green)
Johnny A.: 4 rounds +… 5x lateral burpee (sub: no strict pull-up, jump-stretch strict pull-up, blue, squat)
Josh M.: 7 rounds + 2x strict pull-up
Ben T.: 5 rounds +… 9x lateral burpee
Chris C.: 8 rounds +… 5x front squat (sub: corners, no pushup lateral burpee)
Brad R.: 3 rounds +… 10x front squat
Sean F.: 5 rounds
Brett B.: 5 rounds* (sub: no strict pull-up, jump-stretch strict pull-up, green)
Diane N.: 4 rounds +… 1x lateral burpee* (sub: no strict pull-up, jump-stretch strict pull-up, blue)
Mayra C.: 3 rounds +… 10x front squat* (20-lb. dbs; sub: no strict pull-up, jump-stretch strict pull-up, green)
Ari S.: 3 rounds + 4x strict bodyrow(15-lb. dbs; sub: no strict pull-up, strict bodyrow; 8′ amrap)
JC L.: 5 rounds +… 2x lateral burpee* (20-lb. dbs; sub: no strict pull-up, jump-stretch strict pull-up, blue)
Spencer S.: 4 rounds +… 10x front squat* (20-lb. dbs; sub: no strict pull-up, jump-stretch strict pull-up, blue)
Jim D.: 4 rounds +… 12x lunge* (20-lb. dbs; sub: corners, lunge)
Jenn J.: 3 rounds +… 9x lateral burpee* (sub: 2x sit-up, jump-stretch strict pull-up, blue, single-leg lateral burpee)
Mark Co.: 5 rounds
Wayne C.: 4 rounds + 1x strict pull-up (sub: 2x strict pull-up, no kipping)
Leota T.: 4 rounds + 3x pull-up (sub: no strict pull-up)
Alissa G.: 5 rounds +… 5x lateral burpee (sub: no strict pull-up, jump-stretch strict pull-up, red)
Katie K.: 4 rounds +… 5x lateral burpee (sub: no strict pull-up, jump-stretch strict pull-up, green)
Jeremy M.: 5 rounds +… 9x sit-up (sub: 2x sit-up, no pushup burpee)
Jerry C.: 3 rounds +… 12x front squat* (sub: no strict pull-up, jump-stretch strict pull-up, red)
Krishnan S.: 4 rounds +… 2x front squat* (sub: no strict pull-up, jump-stretch strict pull-up, red)
Tamra F.: 4 rounds* (sub: no strict pull-up, jump-stretch strict pull-up, blue)
Kate R.: 4 rounds +… 11x front squat* (20-lb. dbs; sub: no strict pull-up, jump-stretch strict pull-up, red)
Erez Y.: 7 rounds +… 8x lunge jump (25-lb. dbs; sub: corners, lunge jump)
Valentina F.: 4 rounds + 6x pull-up* (20-lb. dbs; sub: no strict pull-up, jump-stretch strict pull-up, green)
Carlos A.: 3 rounds +… 3x lateral burpee* (20-lb. dbs; sub: no strict pull-up, strict bodyrow)
Julie G.: 4 rounds +… 12x front squat* (15-lb. db; sub: no strict pull-up, jump-stretch strict pull-up, green)
Arvin G.: 3 rounds + 1x pull-up (20-lb. dbs; sub: jump-stretch strict pull-up, red)
Jeremy N.: 5 rounds (sub: no strict pull-up)
Michael F.: 6 rounds
Kaisa A.: 5 rounds + 1x pull-up (sub: no strict pull-up)
Set S.: 3 rounds +… 3x front squat (sub: no strict pull-up, jump-stretch strict pull-up, green, lateral knee burpee)
Scott T.: 3 rounds +… 1x front squat (20-lb. dbs; sub: no strict pull-up, jump-stretch strict pull-up, red)
Jason C.: 5 rounds +… 4x pull-up
Rocio Q.: 3 rounds +… 11x sit-up (sub: 2x sit-up, jump-stretch strict pull-up, blue, green, knee pushup)
Randy F.: 4 rounds + 6x pull-up (sub: no strict pull-up, jump-stretch strict pull-up, blue)
Notes for today:
–12-minute time limit
–*started at the lateral burpee