Warm-up:
200 Meter run
3 Rounds:
30 Second jump rope
30 Second sit ups
30 Second alternating jump lunges
30 Second rest
Workout:
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents
Post time to comments.
Powerlifting:
A. Snatch – Find a 1RM
B. Clean and Jerk – Find a 1RM
WOD Demo with Danielle Hale – video [wmv] [mov] [HD mov]
VOD:
Surely he took up our pain and bore our suffering, yet we considered him punished by God, stricken by him, and afflicted. But he was pierced for our transgressions, he was crushed for our iniquities; the punishment that brought us peace was on him, and by his wounds we are healed. Isaiah 53:4-5
Awesome picture of a great group of people!!! Now be honest ladies…did Tracey tell you to pop your leg like that?!?! Haha!!!
Tracey has them all trained for the pose.
Crossfit Huntsville…producing nice legs since 2008. 🙂
Shady Tuesday!
1630 looking HAWT!! I, in my shadiest of fashion, could not make it to this WOD, but glad my peeps were representing…Shady Tuesday, Short shorts Friday, what about the rest of the week?? Can’t wait to see what we can come up with….
Good luck to everyone tomorrow for their quest to the coveted Black or Green shirts.
Shady Tuesday!! And, yes, we all had our “Tracey pose” on! Of course, no one does it like The Master! Thinking of you, Rauer and hope you’re resting and your recovery goes by quickly!
Good luck to Aaron this weekend at his xterra.
Congrats Tim on your first rope climb today!!!! Yay!!!!!!
Shady Tuesday!!
hope youre feeling better Tracey!!
good luck aaron, good luck to everyone testing, and congrats tim..
see everyone sunday!
16 flat, Rx;ed, arms-only rope climb (gotta remember to bring rope-protection next time)
Good luck to our own Aaron Penton tomorrow’s 2012 International Triathlon Union’s Cross Triathlon World Championship. Held at Oak Mtn State Park (B’Ham), the race is a 1.5km swim, a 30km mtn bike, and 10km trail run. Aaron is wearing TeamUSA colors.