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Friday, 16 March, 2012

Posted by Mandee on March 15, 2012   |   11 Comments

Warm-up:

100 Meter skip

5,  1/2 ROM GHD sit ups

5 Med ball cleans

100 Meter run

5 Full GHD sit ups

5 Med ball cleans

 

Workout:

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.

WOD Demo with CrossFit Montgomery County – video [wmv] [mov]

11 responses to “Friday, 16 March, 2012”

  1. Tracey says:

    Scott!!!!

  2. AP says:

    Mac’s face is awesome, assuming it’s a “yes!” because I just got a MU and not a “dang so close” face…

  3. Ben says:

    More Wallballs!

    R U SRS?

    • Kerri says:

      Haha..I’m planning on making it today, but will DEF sub something else for the WBS (may be a good time to work on DU’s), since I’ll need what’s left of my quads for tomorrow’s Karen & then some!

  4. Jake Naumcheff says:

    VOD:
    Rejoice with those who rejoice, weep with those who weep. Romans 12:15

  5. Brady says:

    Thanks to Tracey and Aaron’s expertise on 12.4 this morning in the 0600. Im ready to kick its wall balls tomorrow!

  6. AP says:

    Rx’d 4:41

    Whoa, whoa…”expertise”?? :)You’re welcome Brady!
    Mash the gas and don’t let up until you reach 150.
    12.4 motto should be EMBRACE THE SUCK!

  7. Will Blankenship says:

    9:57

    Probably 6 minutes of that was spent swinging back and forth with my T2B attempts. Wow I suck at those.

  8. Tye says:

    BB Gymnastics:
    1rm snatch (3 total attempts for 1rm) – 170 5lb pr
    1rm c&j (3 total attempts for 1rm) – 225 matched pr, cleaned 230 (5lb pr) but missed jerk out front

    Conditioning:
    40 wbs, 30 pullups, 20 hspu; 30, 20, 10; 20, 10, 5
    14:50