WOD: 4/12

21-15-9:

Deadlift (185/125)

Box Jumps (30″/24″)

*Post Times.

Remember, no matter what you are doing in CrossFit, these principles will always apply:

  1. Mechanics
  2. Consistency
  3. Inensity

These are listed in order of priority.  This means that you should only go as fast (or as heavy) as your GOOD mechanics will allow.   Today when you deadlift, if you are rounding your back, losing your shoulders, or riding on your toes you need to SLOW DOWN and/or lighten the load.

Check out our new Ca$h Out board!  We will be using this to keep track some of our benchmark Ca$hOuts.  We’ve got about 100 members, and there’s only 60 spaces, so if you feel like sharing a space with a friend, feel free to do so to open a space for someone else.  Let’s fill this thing up ASAP!

5 thoughts on “WOD: 4/12

  1. Nick – 7:24 (165/24″)
    Patrick – 5:16 Rx
    Toby – 9:15 (115/24″)
    Martha – 6:07 (85/15″)
    Julie – 7:22 (20″)
    Bea – 7:32 (105/18″)
    Lunden – 4:14 (65/20″)
    Mike – 6:04 (135/24″)
    Genaye – 6:52 (65/15″)
    Tony – 5:38 (135)
    Trost – 7:35 (165)
    Joe A – 8:34 Rx
    Harley – 9:18 Rx
    Mel – 7:42 Rx
    Vanessa G – 10:08 (105)
    Rich – 6:45 (24″)

    Morgan – 5:40 Rx
    Todd B – 6:42 Rx
    Marcos – 11:20 (135)
    Yoshimi – 8:21 (26″)

    Cuttone – 6:35 Rx
    Jen – 5:36 (SU)
    Ralph – 6:06 (24″)
    Amanda H – 8:07 (20″)
    Angie – 6:20 (85/15″)
    Stephen – 5:35 Rx
    Nicole – 6:35 (105/20″)
    Jason J – 7:16 Rx
    Becky – 6:00 Rx
    Lynae – 8:14 Rx
    Mark K – 6:16 Rx

    Anthony – 3:50 (GHD)
    Brian – 4:15 Rx
    Jason – 3:29 Rx
    Clow – 4:09 (GHD)
    Erin – 5:35 Rx

  2. Ron – 9:15 Rx
    Steve H – 9:00 (125/20)
    Jeff S – 8:33 (115)
    Jose – 6:28 (24)
    Desiree – 8:37 (95)
    Lauren – 8:09 Rx
    Veronica – 8:11 (105/20)
    Vanessa L – 6:25 (105/20)
    Matt D – 5:12 Rx
    Laura P – 7:14 Rx
    Jim – 5:34 Rx
    Tom – 7:00 (155/24)
    Tony – 7:25 Rx
    Emily – 10:58 (75/15)
    Corey – 9:59 (115)
    Steve P – 5:23 Rx
    Christal – 8:32 (85/12)
    Jason A – 8:28 Rx

    Eddie – 3:10 Rx
    Rick – 5:24 Rx
    Michelle – 4:41 Rx
    Amanda – 6:24 (95)
    Stephanie – 6:03 (105/20)
    Bren – 5:26 Rx
    Jessica – 8:19 Rx
    Justin – 6:28 Rx
    Stefanie – 5:53 (105)
    Alvin – 2:38 Rx

    Carlos – 8:31 (135/24″)

    Foundations Day 1 “Baseline”
    Tamara – 10:17 (green)

    Foundations Day 2
    Jaime – 4:50 (75/b)

    Foundations Day 3
    David – 10:45 (35/row)

  3. After checkikng out а few of the articles оn yοur web site,
    I honestly lіke your ωay of writing a blog. ӏ aԁded it to my bookmark webpage list and will bе checking
    bаck in tthe neаr future. Ρlease check out mу web site
    as ωell аnd let mе knоw hоw yοu feel.

Leave a Reply

Your email address will not be published. Required fields are marked *