logo

Friday, 23 December, 2011

Posted by Mandee on December 22, 2011   |   9 Comments

Warm-up:

400m run followed by:

Every minute on the minute for 5 minutes of

2 Man Makers

 

Workout:

For time:

500 Meter Row

21 Push Press 115/80#

500 Meter row

18 Push Press 115/80#

500 Meter Row

15 Push Press 115/80#

500 Meter Row

12 Push Press 115/80#

 

Post time to comments.

 

Powerlifting:

A. Power Snatch- Build to a tough single QUICKLY! NOT a 1RM.

B1. Clean Grip Deadlift 5 x 3-4 @30×0; Rest 3:00

B2. Close Grip Bench Press 5 x 3-5 @30×0; Rest 3:00

C. 50 GHD Sit-ups for time

 

Cooking With Massie: Thai-Style Chicken Curry“, CrossFit Journalpreview video [wmv] [mov]

“What To Expect” at the 2012 CrossFit Tour – video [wmv] [mov] [HD mov]

 

9 responses to “Friday, 23 December, 2011”

  1. Eric Hedges says:

    13:25 RX’d

    I pray everyone has a safe and blessed Christmas weekend!

    E

  2. Josh Kennedy says:

    14:04 Rx’ed
    Props to Kerri W for nailing this WOD, 13:33, she had those PPs down!

  3. Justin says:

    12:48 rx’d

  4. Brady says:

    16:36 rx’d

    Good times this morning in 0600

  5. Ron Wood says:

    14:58 rx’d

  6. Larry says:

    17:57 rx

    Had fun at 0900 this morning.

    Bryant, Nice interview on WAFF

  7. Patrick says:

    12:06 Scaled to 400m runs and 45# DB push press, left arm only.

  8. Naveen says:

    14:06 @105.