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]
13:25 RX’d
I pray everyone has a safe and blessed Christmas weekend!
E
14:04 Rx’ed
Props to Kerri W for nailing this WOD, 13:33, she had those PPs down!
12:48 rx’d
Great time Justin!
16:36 rx’d
Good times this morning in 0600
14:58 rx’d
17:57 rx
Had fun at 0900 this morning.
Bryant, Nice interview on WAFF
12:06 Scaled to 400m runs and 45# DB push press, left arm only.
14:06 @105.