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CrossFit Scranton WOD 12/31/12

December 30th, 2012 Leave a comment Go to comments


Classes will be at 8 a.m., 10 a.m. and 12 p.m.

“Who’s Your Hero Monday”


10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders


50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Categories: Crossfit Scranton WOD Tags:
  1. Tech
    December 31st, 2012 at 13:03 | #1

    Thanks to MainSite I got to join in on the Hero fun today.
    “Loredo” 29:35 Rx
    Happy New Year everyone.

  2. Vanilla
    December 31st, 2012 at 14:31 | #2

    OMG… no 4:00 class 🙁

  3. CsftScr
    December 31st, 2012 at 20:42 | #3

    Great work Tech, Happy New Year!! So sorry Vanilla 🙁 Happy New Year!!

  4. Jill (Ren)Soudas
    January 1st, 2013 at 23:26 | #4

    Enjoyed the Cindy wod with a “6 PACK” kicker. Great way to kick off the new year. However, (there is always a but right???) very disappointed to see our much deserved rx changed to “bands”.. shame shame yoda thought we were amongst elite athletes?? The ren and stimpy duo haven’t used bands in months and have the nasty hands to prove it:):):) Hard work, discipline and at times, frustration have paid off and we would like such reflected. Thanks for listening (reading) me whine:)

  5. CsftScr
    January 2nd, 2013 at 20:56 | #5

    OMG am so sorry you two!! There is no doubt you are two of the most dedicated athletes at CFS, conquering skill after skill. I will tell you when I see you how that came about and photoshop the board to show the RX

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