logo

Friday, 29 June, 2012

Posted by Mandee on June 28, 2012   |   14 Comments

Warm-up:

200 Meter run

8 Air squats

100 Meter run

8 Push ups

100 Meter run

8 Tire jumps

200 Meter run

 

Workout:

For time:

50 Wall ball shots @20/14#

Rest 5 Minutes

200 Double-unders

Rest5 Minutes

50 Kettlebell swings @32/24 Kilograms

 

Powerlifting:

A. Clean – Build to a 1RM

B. Jerk – Build to a 1RM

 

CrossFit Goal Setting Trainer Course: Constant Improvement” withย Greg Amundsonย byย Again Faster Equipmentย – video [wmv] [mov]

14 responses to “Friday, 29 June, 2012”

  1. Tracey says:

    WENDY!!!! I love this!

  2. Marisa says:

    Wendy, this picture is SO awesome!

  3. fleming says:

    Great pic wendy! Did u throw that bar to the ceiling???

  4. Mandee says:

    Nice Wendy!! That weight looks too light for you!! You’re almost smiling ๐Ÿ™‚

  5. VOD:
    And he said to man, “Behold, the fear of the Lord, that is wisdom, and to turn away from evil is understanding.” Job 28:28

  6. meag says:

    love the pic, wendy!

  7. glory1031 says:

    0630 SWIM WOD at Lily Flagg
    w/u: 1 x 400 (100 Swim, 100 Kick, 100 Pull, 100 Swim)
    WOD:
    A. 5 RFT of: (Rx’d 12:26)
    50m swim
    20 Push-ups
    20 Squats
    Rest 5-6 min
    B. 10 x 25m Sprint “Pop-outs” (sprint is finished when your feet or butt are on the deck)
    Sets 1-5 on 60 seconds, sets 6-10 on 90 seconds

    c/d: 100 easy (your choice)

    Cash-out: Gainers and One and a halfs off the high dive ๐Ÿ™‚

    So much fun this morning! Thank you Corrie and Rosemary for putting this together. I really hope we can keep this up through the summer.

  8. Larry Lowe says:

    Swim WOD:
    A. 14:35
    B. Beating Aaron 7/10 times

    c/d: Couldn’t hang with AP on the Gainer, so I opted for the 1.5.

    Thanks to Corrie for opening Lily Flagg for us. I spent every summer at that pool while growing up. Lot’s of good memories there. Thanks to Coach Kramer (Rosie) for pushing us on the drills. Highly recommend the swim WODS! I’ve missed the water ๐Ÿ™‚

  9. Tasha W says:

    Dang, Wendy!!! Awesome pic!

  10. Will Blankenship says:

    WB 00:00-01:47 = 1:47
    DU 06:47-13:25 = 6:38
    KS 18:25-23:01 = 4:36