World: You have the below.

CF Central: You have a 🙂

Week 23 Training: 13.12.13

A. 10 Minute Jog @ Conversation Pace

B. 10 Minute Row @ Conversation Pace

C. 5 Rounds, Not For Time:
-10 Alternating Box Step Ups – Barbell – Front Rack @ 45/35#
-10 Box Jumps – Jump Up, Step Down
-10 Deadlifts @ 135/95
-10 Turkish Get Ups @ 24/16 (5R / 5L)
-10 Hip Extensions

D. 15 Minutes: Mobility of Your Choice


CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

Posted in Uncategorized
9 comments on “13.12.13
  1. Max says:

    Smiley face indeed

  2. Jeff V says:

    What’s everyone’s favorite plane? The vaginal plane.

  3. Kelly C says:

    Very cool one today! Looking forward to Fridays.

  4. Kyle Miller says:

    Did this in ny

  5. Morgan says:

    Tough day for only using b/w, 15# dumbells and 12# med balls. Thanks, coach Estes!

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

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