Friday December 9, 2011

 **Announcements**

• Anyone up for the endurance biased comp at Moxie on Sunday?  You can register for it and find out more info here. 
• Olympic lifting seminar at CF West Santa Cruz tomorrow 9-4.  It will be a good one, so if you have the time, get over there.  Sign up and get info here.

WOD

ROMIK

- wall of death 2 min/side

- FS hold 1 min

Strength/Skill

- Clean & Jerk  3-3-3-3-3; rest as needed

MetCon

5 rounds, each for time:

- 10 KB swing/snatch (53/35)

- 8 box hops (30/24)

- 750m standing wattbike sprint

*rest 3 min bt rounds

Post results and thoughts to comments.

Comments

[27]

Hey guys, there's an Olympic lifting seminar being held at CF West Santa Cruz on Sat from 9-4. Ian and Billy are putting it on, and they're awesome coaches. You can sign up and find more info here:

http://www.eventbee.com/v/crossfitwest/event?eid=851352362

[Jess]

Strength: worked up to 85#
Metcon: got through 4 rounds RX, all around 2:10-2:20

[Kindra]

Oooo, I liked that WOD.
Strength - worked to 88# and felt good.
MetCon - 2:30/2:24/2:31/2:36/2:26

[valerie]

Strength: 73lbs
Metcon Rx: 2:18, 2:15, 2:11, 2:12, 2:08

[valerie]

Josh - It costs $200 ?!

[Scott Z]

C&J: worked up to 155#
Metcon: 2:05 - 2:11 - 2:27 - 2:21 - 2:36

[Goog]

C&J: 135/155/175/185/195(failed 3rd jerk--bad form)
Metcon: 1:44/1:49/1:53/1:48/1:44

[Eddie W.]

Strength: 135/185/205/225

Metcon: 2:09/2:09?/1:58/2:04/2:05 - need set up the bike prior or you can lose some time.

[JustinH]

Strength: Worked up to 145#
MetCon: 2:24/2:25/2:30/2:28/2:08 (was clearly not pushing hard enough in the early rounds).