Home CrossFit Friday the 20th of January, 2012

Friday the 20th of January, 2012

Posted on January 19, 2012 Dominic
5 Comments BOOKMARK

Deadlift 3-3-3+ (70-80-90% of training max)

Row best 2K
Rest for 2K time
Row best 1K
Rest for 1K time
Row 500 meters

SCORES

Big Trouble In Little Haiti….is coming!
A CrossFit competition for our members only!
All levels, for fun and glory.


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5 Responses to “Friday the 20th of January, 2012”

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  • DM says:
    January 20, 2012 at 8:58 am

    Holy crap balls Jason, That’s a damn fine 2k time, and to follow it up with a 3:13 1k….wow.

  • Joseph says:
    January 20, 2012 at 12:31 pm

    Dear CF305,
    I am leaving you.

    please come celebrate my departure:
    http://www.facebook.com/events/320992254607507/

    love
    Joseph

  • laz says:
    January 20, 2012 at 1:49 pm

    #1. Great ass! Who ever that guy is ;-) #2joseph you will be missed. #3. Damn that’s fast row! #4. Big Trouble in Little Haiti!!!! Yesss

  • Dominic says:
    January 21, 2012 at 9:25 am

    DE Lower
    16″ box squats 225 + mini + monster mini 10×2
    Speed deadlifts 225 + choked monster mini
    Good mornings 3×8 135/185/185
    GHD 3×10
    Double overhand two plate holds 12/27/25 seconds
    Shrugs 5×5 45/245/335/335/335
    4 plate prowler push with KROCK 20 steps each 500m
    Yesterdays WOD RX 188

  • Yamakoa says:
    January 21, 2012 at 10:35 am

    Speed Squats
    7×2 @ 225 – not so speedy in the hole

    Power Cleans
    95×8/115×6/136×5/155×5/175×3/195×3/215/225

    Good Mornings
    3×8 135/145/155

    Shrugs 5 reps 245/335/335/335

    Damn Dom, prepare for CORTISOL! Good work!