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Yakima’s CrossFit Reformation 10.04.13


Yakima’s CrossFit Reformation 10.04.13

How Do YOU Read the Whiteboard?

“There is perhaps nothing that has caused more historical controversy than interpreting written words. From religious texts to love letters, much blood has been spilled over disagreements…..”- C.J. Martin

Click Here to read the rest.


Prep work:

2 rounds
24′ broad jumps
Partner up-quick elbow drill 5X each

Work up to a heavy set of 3 on the Hang Clean

* If you are new to this lift, focus on getting your technique over muscling an ugly rep.

-Post weight to comments


2 min of max burpees
Rest 1min
2 min of max calories on the rower


3 rds of
1 min long cycle left
1 min long cycle right

Post score to comments.

Cool down:
Overhead  mobility

10 Responses

  1. Cory Van Tress

    For the wod I did 31 burpees and 41 calories on the rower.

    Long cycle I used 44# KB did count my reps and had to set it down a few times towards the end. Tried to keep going at times but after burpees and Rowing my arms were feeling it.

    Worked up to 155×3 on hanging clean. My mobility in my wrists and legs, pretty much everywhere, needs a lot of work.

    Good stuff!

  2. Dirk Bernd

    235# 3rep hang
    Burpee 32 row 50cal
    44#kb 63reps long cycle didn’t set it down… Glad it was 1min alternate.
    Warmed up good on the hang clean, was key for me. Paced my self on the burpees so I could finish hard, same on the row. Great overall wods today

  3. jramos1808

    225 Hang Cleans from above the knee. Failed my 3rd rep. 47 Burpees, 36 cal row. Wrist was feeling funny so went light on the KB 35#

  4. sandra

    Lost lbs in my hang clean from month ago. 3x 125. Burpees 47. Row cal 27. Long cycle 1st min forgot to count on both. 2nd mi tue 10x both arms. 3rd minute 10x both arms 35lb kb without setting it down.

  5. Tina

    Hang Clean 135 x3 …just wasn’t quite into it…tried 150 I think I jumped too much to fast 🙁 Need to work on letting that hook grip go when I get in that front rack position.

    Burpees 37
    Row 34 cal

    Long cycle 44lb kb unbroken …56 reps …don’t know what it looked like but I felt good about my technique 🙂

  6. Chela

    95lb x 3 from above the knee on the cleans
    39 burped + 29 calories & 62 w 26lb KB. I’m with Tina on working on letting the hook grip go!!! :/

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