W.O.D. 3.10.12

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20/24" box
75/115 pound Push press, 12 reps
9 Toes-to-bar

"Perfecting the Box Jump" with Kelly Starrett and Carl Paoli, free CrossFit Journal video - preview [wmv] [mov]

"Efficiency Tips: Box Jumps" with Matt Chan - video [wmv] [mov] [HD mov]
Community Notes:
We will run heats on a first come first serve basis. This will be available as the WOD whether or not you are participating in the open. There will be a coordinated warm-up at 9:00AM and then plenty of time to warm up prior to your heat. If you arrive at or after 10AM we will get you in a heat easily, but warm-up will be on your own.

Good luck to Coach Mel who is attending the Coach's Prep Course this weekend at Trident CrossFit!

Coaches Notes:
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

"Only those who dare to fail greatly ever achieve greatly."
-Robert F. Kennedy

Vinny: 310
Danny: 319
P: 310
Mike V: 291
Mike T: 293
Tony: 299
Sam B: 302
TP: 247
Olan: 234
Jason: 243
Keith: 268
Tim M: 267
Brynsie: 231
Shoe: 223
Mike P: 235
Jay E: 208
John C: 208
John K: 199
Fab: 193
Peter W: 165
Borden: 196
Lee: 150
Conn: 173
Flounder: 160
Tamas: 129
Ben S: 62
Ken: 94
Mike S: 55
Peter O: 97
Drew: 27
Will: 18
Tidmore: 164
Paul: 188
Gabe: 133
Aimee: 358
Cate: 311
Kate: 282
LP: 310
KT: 301
Jen S: 267
BO: 259
Nina: 240
Megs: 275
Miranda: 225
Jess C: 210
Alison: 115
Mel: 209
Katie V: 101
Ditty: 180
Steph: 27
Sharon: 134
Susan: 99
Arin: 69
Denise: 31
Beth O: 28
Lauren: 27
Kate K: 158
Gina S: 27
Steph B: 27
Mark C: ?
Nicole S: 189
Patrick: 191 (25")
Roger: 165
Chip: 169
Rebecca: 155
Jaime: 180 scale
Dan L: 172
Elyse: 217
KSB: 135
Chris S: 180
Heather: 171
Dom: 339
Lam: 160
Becca: 88
Justin K: 203


Jason Lyons said...

Sam B:

Please remember to put your score in. Thanks.

Jason Lyons said...

The following need to enter their score:

Mike T
TP Tony
Sam B
Tim M
Peter O
Susan (did you do it?)
Beth O