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Yakima’s CrossFit Reformation 09.13.13


Yakima’s CrossFit Reformation 09.13.13


Prep Work:

3 rds
5 RDL’s
5 Clean pulls
3 inchworms (no push up)



Power Cleans (no more then 155/115)
60M run after each set of Power cleans

-Post weight and time to comments.

Optional strength:

We will be substituting the power cleans for Cleans, weight is up to you.

-Post weight and time to comments.



American Swings (no more then 53/35)
Double Unders

*if you are new to these movements you can definitely do Russian swings and single skip jumps but I encourage you guys to try the new movements

Cool down:

Row or Air-dyne for 5 min

17 Responses

  1. Cory Van Tress

    135# power cleans, felt a little to stiff to do the cleans today. Not sure on time, should have gone a bit heavier . Power cleans have always been one of my favorite lifts, glad we are doing more of them

  2. Andrea

    5:01 with 55#. I went light because I tweaked my back last weekend doing cleans and didn’t want a repeat performance.

    It is amazing to me that I haven’t picked up my rope in ages and Still managed to get some of the prettiest double unders today. Not tons, but enough to make me happy!


    Hurting….! Note to self: stick with the 5am class.
    WOD: Squat Cleans 175lbs Time 9:51
    American KB Swing 53lbs (DNF)
    Was out often comfort zone.
    Still a great WOD

  4. Tina Flores

    135/60 meter 9:14 I think…Personally pretty proud of myself for doing the 135…wasn’t sure if I was gonna make it :/ Tanya pushes me to be better 🙂

    35lb kb
    Double unders

    Apparently I do angry double unders 🙂

  5. Tanya Gutierrez Leishman

    Cleans @ 130 in 7:06. 35 lb kb.
    For the record Tina was the one who decided to throw more weight on the bar. I then had to follow. It was a good decision. 😉 Need to keep focusing on making sure my legs are tracking out.

  6. Springer

    Power Cleans @155 finished @6:25, felt good.

    53lb KB Swings, mostly singles strung 2 or 3 doubles together a couple times, haven’t jumped rope in about 15 years, enjoyed it more than I expected.

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