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Friday, 11 May, 2012

Posted by Mandee on May 10, 2012   |   16 Comments

Warm-up:

250 Meter row

2 Rounds:

10 Second Handstand hold

5 Russian step ups/leg

10 Second ring L-sit

5 Parallette jumps

 

Workout:

5 Rounds for time:

5 Wall walks

10 Toes to Bar

24″ Box jump, 20 reps

 

Post time to comments.

 

Powerlifting:

A. Thruster – Build to a 1RM

B. Squat Clean – 1 rep every minute for 10 minutes. Increase weight every minute. 1st rep starts @70% of your 1RM.

C1. Wall Ball Shot – 5 x 10 reps @30/20#; Rest 1:00 – These are to be max height efforts.

C2. Box Jump Gauntlet – 5 x 1 time through or as far as possible; Rest 1:00

 

Fixing Common Rowing Errors” with Shane Farmer by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

16 responses to “Friday, 11 May, 2012”

  1. AP says:

    Great wod to kick off our 0600 Short Shorts Friday summer series…too bad it’s not a 10 min squat test.

  2. VOD:
    When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways. For now we see in a mirror dimly, but then face to face. Now I know in part; then I shall know fully, even as I have been fully known. So now faith, hope, and love abide, these three; but the greatest of these is love. 1 Corinthians 13:11-13

  3. AP says:

    Excellent turnout for the first day of Short Shorts Friday, way to show some skin 0600!

    Rx’d 10:48

  4. Jamie not Jaime says:

    Good luck to all Pound for Pound folks this weekend!

  5. Larry Lowe says:

    I liked the first week of the summer short short series (SSSS) or (S4). Very inspiring 0600. Next week we may add obscenely tight shirt to the attire.

    13:24 RX

    • Nigel Tufnel says:

      Love it. Does anyone have an Affliction or Ed Hardy T I can borrow? Lets crank up the obnoxious level to an 11.
      Eleven. Exactly. One louder.

    • Jamie not Jaime says:

      1630 is going to have to get in on this…not the short shorts…but maybe some 80s gear

    • Eric I don't own running shorts says:

      Perhaps next time we can do ab 0600 Sexy and I know it WOD. Larry I think was the one that tossed out the idea of speedo’s…LOL!

      WOD 14:38
      fourth and fifth round substituted ten HSPU for wall walks.

  6. Wanted to wish everyone headed down for #4# this weekend the best of luck! Stay confident and ATTACK every workout. It will be a battle so treat it like one. I’ll be keeping you all in my prayers.

    FULL effort, FULL victory!

  7. Robert S. says:

    Good luck to everyone this weekend at #4#! A great coach told me the other day that Christ never calls us to do anything half way…. Remember that!!! Give it your all in every workout!

  8. Brady's ass might hang out of Short Shorts says:

    4 rds @ 20min
    Had to scale the Wall Walks after 2nd rd because I was feeling some pain in my back, so only walked up wall 1/2 way.

    Love to see 0600 with so much skin!! That’s why I like the summer months so much!

    • Brady's ass might hang out of Short Shorts says:

      Oh, and for the ladies, ill be looking for SHORTER shorts for next week

  9. David McMillion says:

    Has anyone seen the challenge to us from Healthy Huntsville on our Facebook page. Crossfit Impulse already responded. We should get in on this.

  10. Bradley Futch says:

    14:19 Rx

    Great WOD. Was a little worried about the box jumps after all those back squats yesterday.