CF Competition: This weekend Kris, Meaghan, and Kim will be competing at a CrossFit Competition in Greensboro (only 1 hour away).  Several of us will be going up as a cheering section/volunteering/judging.  Click here for more info.


Superbowl Party!


WOD 01 24 13

A. Deadlift (5 @ 68%, 3@ 77%, ME@ 86%) (Use 1RM + 10lbs)

B. 3 RFT:

Row 300m

22 KB Swings (35/53)

11 Burpees

Rest 1:1

Post loads, times, and comments.

Matthew KB Swing


I’m just going to leave this here…

01 24 13
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12 thoughts on “01 24 13

  • 01 23 2013 at 10:18 pm

    I’ve been doing tgu’s ALL WRONG!!!

    • 01 24 2013 at 9:45 am

      Maggy, I could have told you that.

  • 01 23 2013 at 10:44 pm

    So when you say row…you mean kb row for time, right?

    • 01 23 2013 at 10:56 pm

      of course what else would I mean? Is there another kind of rowing?

      • 01 23 2013 at 11:02 pm

        Don’t forget to put your hands on your knees (for balance!) so you can attract those triceps.

        Cuz Tricpes are attractive.

  • 01 23 2013 at 11:09 pm

    WOW! That video is hilarious and so sooo bad!

  • 01 24 2013 at 9:50 am

    oh my, those TGUs are NEAT!

    • 01 24 2013 at 4:19 pm

      Neat AND effective!! Instead of “sitting back down” we could go straight into backhand springs with those precious little kettle bells!! 😀

    • 01 25 2013 at 6:28 am

      At the end of the video she said, “advanced goros”. Anyone who’s ever played Mortal Kombat knows that none of us are really equipped to handle this “advanced” stuff.
      Here’s Goro to explain why:

  • 01 24 2013 at 2:19 pm

    Challenge is on! ill attempt 20 of those “TGUs” with a 5lb KB…then im sure ill go from flab to fab in no time 😉
    A. Deadlifts (I’m not doing wendler so I did some volume DL work today)
    EMOM 2DL for 12min
    2x185x7 and 2x200x5
    B. 14:03 total time Rx, my splits were 2:43, 2:55, 2:47
    I really enjoyed this workout, I’ve been rowing a lot lately so I had a lot of fun putting it in an actual metcon!
    C. did some kipping pullup and pushup EMOM volume work
    D. cooled down with 30 cals on the airdyne

  • 01 24 2013 at 10:26 pm

    A. 11@205…I had more but lost grip
    B. 14:11 with 40lbs
    Fun wod

  • 01 24 2013 at 10:27 pm

    A. 2 @ 295. Had more but felt my back round on the third lift and dropped it.
    B. Don’t quite remember. 14-something? Rx.
    Was thankful I had Tony and Ian to chase, but I didn’t think it was very cool that Josh lapped me.

Comments are closed.