2.13.17 - Monday | CrossFit 312

2.13.17 – Monday

NEWS

Thanks to everyone who participated and helped volunteer their time to make Battle of the Yard 2.0 such a great success. We really appreciate the community spirit. Congratulations to our winners:
1st Place: Matt Szenda/Nell Shuttleworth
2nd Place: John Ryle/Miken Trogdon
3rd Place: Ruari Cahill/Steve Lucente

101

SKILL/STRENGTH
Kipping pull up Technique…
OT3Mx5
10 Push-ups
Rest 30s
6 Kipping pull-ups

METCON
CF Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20

CROSSFIT

SKILL/STRENGTH
OT3Mx5
6 Ring Dips
Rest 30s
10 Kipping Pull-ups

METCON

CF Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20

CrossFit 312 - Author

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  • Rob Campobasso

    What’s the substitute for the box jumps? 115″ is a little ambitious.

    • Mr. Moran

      The 115″ box jumps weren’t that bad.

      • Rob Campobasso

        Maybe I’ll just try them.

  • Kelsy

    13.2 lady weight was 75#: https://games.crossfit.com/workouts/2013, just sayin : )

    • LindZ

      But you’re 4 years stronger….You got this!

  • Matt Szenda

    CF 101
    *KarlsBarkley 6+18
    Kevin 5
    *David 5
    *Meredith 5
    *Courtney 6

    CF
    *Zach 4+15
    *Jevon 8+16
    *Mr.Moran 7+1
    *Colin 5
    *Ben 5+10
    *Sullivan 6+5
    *Kristen 8
    *Erin 5+16
    *Goodman 7+12
    *Andee 5+13

    Great work AM!

  • Matt Szenda

    NOON
    Mike 5
    *Ryan 8
    *Adam 6+22
    Molly 5+8
    *Ruari 6+5
    *Jesus 7+29

  • Adam

    I don’t want to jinx it, but first ring dips and kipping pull ups in a few months and shoulder felt fine.

    13.2: 7+20
    Today: 6+22, but hey I’m in the masters category now 🙂

  • Kelsy

    – dips: avoided a band for the first 3 rounds, then used the orange guy for the last 3 reps of the last 2 rounds
    – too ripped to kip. subbed 10 lat pull downs, reverse flys, and bicep curls

    13.2: 8+1*, whether kolbe believes me or not

    • Sheb

      Wow impressed here can still barely move

      • Kelsy

        if i didn’t move, it was very likely i was going to turn into the tinman

  • Miken Trogdon

    Strict dips, pull-ups unbroken across all 5 sets

  • jess

    PM SCORES
    *MK 9+5
    *J.Marie 7+11
    *Nicole 7+9
    *Amanda 7+16
    *Kelsy 8+1
    *Laird 5
    *Kolbe 6+11
    Alejandro 4+26
    Jeron 🙂
    *Carly 6
    *Nik 6+7
    *Marissa 6+1
    *Kat 7+4
    Crystal 4+27
    Germain 🙂
    *Schneider 7
    *Powell 6+26
    *Justin 8
    *Henry 8+8
    *Lucente 7+26
    *Ignacio 8
    *MikeZ 8+5
    *Dan 7
    Tommy 6+6
    *JennPo 6+1
    *Rachel 6+17
    *Doug 6+1
    *MattTaylor 6
    *Ironman 5+5
    Joel 6+15
    *Miken 9+6
    *Hannah 8+25
    Nell
    *DP 6+23
    *Christian 6+23
    Ashley 4+21
    Steven 5
    Brni 4+11
    *Jerry 7+7
    *Clare 7+9
    Maria
    *Cliff 6+7

    Great start to the week!!!

  • Mike Z

    Dips with 45# guy, pull-ups CTB

    1.5 round improvement over 2013