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Daily Workout 3.14.12



12 minute AMRAP

12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-Facing Burpees

This WOD is named for U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, who was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

Post rounds achieved for metcon to comments.

NO 6PM CLASS TONIGHT! Plan to attend Zach’s lecture, Bracing for Better Barbell Lifts, from 6-7PM.

Eating Vegetables Makes Your Skin More Attractive


  • Stacie
    March 14, 2012

    Rahoi matey!
    4 whole rounds + 12 box jumps + 3 thrusters.
    Oh, and it was RX BABY!

    #wasn’t born hustlers, I was birthin ’em

  • Brian S.
    March 14, 2012

    Did Rahoi last month in Dallas. It’s a gasser. Up in Boston today and was at CrossFit Synergistics this morning. Interesting triplet. Started with Tabata Double Unders, then did Grace, and finished with Tabata Rope Pulls. The Rope pull is taking a climbing rope in each hand and oscillating them as fast as you can. It crushed the forearms. Oh yeah, knocked 13 seconds off Grace and got it down to 3:08. With a little work in the mental game, this is going to be sub 3 next time.

  • Dave
    March 14, 2012

    5 Rds + 12 box jumps Rx.

    This was definitely a gasser especially after yesterday’s fun. Lower back was really sore this morning, which I think means my form fell apart early on the C&Js yesterday.

  • March 14, 2012

    9:30am, you rock grapefruits, you…

  • Sheldon
    March 14, 2012


    Front Squat 285# (80% 1RM) x 2 on the minute for 7 minutes.

    5 Rounds for time-
    5 Deadlifts @ 275#
    10 Knees 2 Elbows

    6:28 (started as T2B, then went to K2E…this was really hard on the grippers because I was once again doing them from a smith machine – couldn’t really kip them either)

  • Dan B
    March 14, 2012

    This one burned the legs!

    7 rounds + 5 box jumps

    I also got my first ring muscle up tonight…followed by my first back to back ring muscle ups.

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