Friday, March 18, 20111

Posted by on Mar 17, 2011 in WOD | 8 comments

Reminder, no session this Saturday. If you are interested in joining us in Moncton, post comment or email us and we’ll keep you in the loop regarding times we head up.

12-9-6-3 reps for time of:

Chest to Bar Pull ups
Handstand Push ups

 Post time and comments

Here’s a ‘teaser’ to “The Spealler Warm Up” from the CrossFit Journals. If you don’t have a subscription to the Jounal, you should invest in one. It’s a great resource.


  1. uhhh….wow…(overhead video), so get me some of that overhead power that those ladies got and I’ll be a happy li’l L1Cert….

  2. Sherri – did you register yet?

  3. If she can register, I’d like to know how she did it!!! 😀

  4. Wendler 3 Squat – This felt like a ton today but was great!

    WOD 3:?? Forgot to write down time, however, this was the best pull up involved WOD I’ve ever done as all the kips were unbroken!

    Good luck to everyone tomorrow and have a great time!

  5. wod: 3:35 i believe, used #1 band and hspu on box

    wendler deadlift, amrap 7 reps at 190

  6. I will be joining everyone in Moncton
    Wendler Bench week 3 amrap 12@130lbs – need to redo this – should not have been that easy on week 3.

    WOD – 5:32 I think – felt the pull ups after the bench today and I was so happy that I did my complete warmup using the #3 band.
    Had to go back to #4 to get chest over bar and even that was a struggle.
    HSPU on tires
    If I lose 20 more pounds I should be able to do pullups – time to bear down on food – already lost 20 – goal is 200

  7. Hey Chris,
    I love your effort on this! I’m not sure what the protocol is when your 1RM’s are off on your Wendler stuff. I’ll take a look in the manual and post next week if I see anything. Maybe you take a day and figure it out, or maybe adjust it based on the a percentage of your amrap, know what I mean?

    Nice to see you meeting some goals, if you ever want to talk food let me know.

  8. Thanks for the reply. I have no problem with making the food, it’s that I like all the stuff I make. What I need to do is be more disciplined.