Sam L.

Packed house

Maxed out the weights and bars!

W.O.D. 9.5.10
aka- "The three bars of death"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Coaches Notes:

Coaches will dictate weights based on level and ability.

(compare to 6.23.09)


WOD Demo with Chris Spealler - video [wmv] [mov]

WOD Demo at Valley CrossFit by CrossFit Again Faster - video [wmv] [mov]

From the vault:
WOD Demo with Gillian Mounsey - video [wmv] [mov]
WOD Demo with Nicole Carroll - video [wmv] [mov]

"Keep our mind open to change all the time. Welcome it. Court it."
-Dale Carnegie

Sam B. 40:01 (Rx)
Seth 37:40 (185/125/115)
Jay E 22:04 (245/175/105)
Steph V 29:47 (203/75/95)
SAZ 33:02 (190/25DB/55)
Rob Ph 28:39 (205/185/115)
Dave M 32:55 (223/155/105)
Ellie 28:57 (170/20DB/75)
Dana 32:43 (85/50/65)
Vincent 24:03 (225/135/85)
Brian R 33:54 (165/115/115)
Kit 22:37 (280/165/135)
Sam L 20:08 (185/150/65)
Grans 28:47 (170/85/75)
Mike B 40:29 (275/185/145)
Josh 23:59 (165/105/95)
Aimee 31:37 (185/95/95)
Jason 28:03 (285/155/155)


Chris P. said...

Congratulations to Melanie and Derek on your engagement!!

Aimee Lyons said...

Thank you to all the CrossFitters that came out today for a challenging WOD at KoP. There was a lot of determination and perseverance...I know a few of you dug pretty deep to get finished, we commend your effort and heart!

Also to all- We appreciate the patience and time spent today. This is not an easy WOD to execute in a big group and it wouldn't have been possible without each and everyone of you working together!

A welcome to new comers Sam L and Dave....

Aimee & Jason