WHITEBOARD – 10 March 2011
Workload:
Max Height Box Jump
Rest 5-10 Minutes then:
11 Minute AMRAP:
10 Step-ups
5 Push-Presses
10 Bent Over Rows
*All Movements with dumbbells (Approximate load of 1 dumbbell is 25% body weight)
Notes: We will be posting the Athlete of the Month for February soon, we just need to get a picture of the Athlete (And, let them know). The athlete of the year for 2010 will be announced at the Team Competition on March 19th.
Stay tuned.
Crossfit defines the worlds fittest athlete… not so sure about that: Decathlon World Champ
Beyul Training 
The video camera will be present today….
Is Kramli moving his camera out of the Mens locker room?
I just got a shower… Sorry everyone
Sent from my iPhone
40″ box jump
45# dbs – 5rds +10+5+3
42″ box jump pr
50# dbs – 7rds +3
46″
45# 5rds + 10
where the hell is my video camera? what am I supposed to watch while I eat lunch. bastards!
33″
30# 6rds+2
49 3/4″ box jump (2 1/4″ PR)
I’m coming for the skinny, wiry guys (I’m looking at you Alex and Cory….)
WOD:
40# db 7 rds + 2
Again, had to bump the weight down because of the strain on the shoulder/back.
48 3/4″ box jump ( tied previous PR )
WOD: 35# 7rds + 4
34½” box jump
WOD 35# 4rds + 10 + 5 + 6
first round and a half with 20″ box. left knee started tweaking (maybe bad form, putting knee in front of the ankle?), so lowered to the small box.
fantastic job on the box jump Michael!
And to you, Mr. Dedik!