Friday, 10 August, 2012
Posted by Mandee on August 9, 2012 | 24 Comments
Warm-up:
400 Meter run
2-3 rounds:
4 Ring rows
8 Barbell thrusters
12 GHD sit ups
Workout:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
WOD Demo withΒ
Northwest CrossFitΒ – video [
wmv] [
mov] [
HD mov]
Β Reminder: Powerlifting class is cancelled for tonight! Meet us at Mellow Mushroom at 7:00 instead!
Wendy and Clair showing us how it’s done! π
Hey Guys, there won’t be a swim WOD this week. Sorry for the last minute notice! We’ll plan for next week!
Yay! looking forward to next week. I’ve been out of town the last two weeks and was hoping to get a few more times in before summer ends!!!
27+5 PR
Aaron that is AWESOME!!
Nice
That’s kickin it in high gear !!!
Awesome job AP
Great pic! Go girls!!!
Cindy is one of my absolute favs π
They are doing it wrong π
We are…? π
16+8 (PR). Great morning!
10+7 (PR)
every little PR helps!!
Aaron = CindyKILLA
14+13
Just a reminder that our NEW SATURDAY SCHEDULE starts TOMORROW! Classes at 8am, 9am, and 10am. Please sign up on MBO to reserve your spot! CF101 will be at 11am. Thanks! π
Claire! looking good in that sweat band!! i bet its a fancy LULU band, isnt it?
youre too cute and looking strong as usual <3
Haha, Stacey. It’s not a LuLu sweat band. It’s a “Junk” sweat band that Tracey told me about . Mandee has them at Bloom. You need to get you some! You would look great in them. π
Crossfit rva (Richmond,va) WOD:
5×3. Heavy dead lifts : last set was 405 x 8
Then run 1 mile, rest 2 minutes, repeat
7:41, 8:23 need to work on my running.
Great box with very nice people. Look out for Derrick A. I can’t
Think of his last name, but watch out for this guy to make it to the
Games. We did the ” Chief” WOD the other night and I did 21 rounds
Plus 6 reps(384 reps). Derrick did five hundred and thirty something
Reps. He beat Chris Spealer’s time on “Helen” and can run under a
Five minute mile! Great guy with an unreal motor!
Cindy Rx’d 18+3 rx’d
Not happy with that at all!
15+13 PR
My push ups need work. Pullups and squats unbroken.
17+14 (PR)
17+10 Rx’d.
Goal was 20 but for my first Cindy im somewhat pleased
24+2 Rx’ed
Tried to chase Jam-Master Penton, but dang, his score was crazy!