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Friday, 18 May, 2012

Posted by Mandee on May 17, 2012   |   10 Comments

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]

10 responses to “Friday, 18 May, 2012”

  1. 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

  2. Mandee says:

    Awesome picture of a great group of people!!! Now be honest ladies…did Tracey tell you to pop your leg like that?!?! Haha!!!

  3. slade white says:

    Tracey has them all trained for the pose.

    Crossfit Huntsville…producing nice legs since 2008. 🙂

  4. Jamie not Jaime says:

    Shady Tuesday!

    • Kerri says:

      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.

  5. Tasha w says:

    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!

  6. David McMillion says:

    Good luck to Aaron this weekend at his xterra.

  7. Mandee says:

    Congrats Tim on your first rope climb today!!!! Yay!!!!!!

  8. stacey says:

    Shady Tuesday!!

    hope youre feeling better Tracey!!

    good luck aaron, good luck to everyone testing, and congrats tim..

    see everyone sunday!

  9. Josh Kennedy says:

    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.