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Friday, 3 August, 2012

Posted by Mandee on August 2, 2012   |   9 Comments

Warm-up:

500 Meter row

3 Rounds:

1 Wall walk

3 Jump squats

 

Workout:

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59.
Post time to comments.



Powerlifting:

A. Snatch – Build to a 1RM

B. Sumo Deadlift – Build to a 1RM

 

WOD Demo with Potomac CrossFit – video [wmv] [mov]

Rob Orlando on today’s WOD – video [wmv] [mov]

9 responses to “Friday, 3 August, 2012”

  1. Tracey says:

    Erin! Welcome to Cfhsv!

  2. Mandee says:

    Way to go Erin!! 🙂

  3. Erin says:

    Woohoo! I made it! Thanks guys 🙂

  4. Clair says:

    Great picture, Erin. Enjoying having you at CFHSV and the 7:00 a.m. class.
    20:22 Rx’d. Running is not my thing!!

  5. Don says:

    Anybody ever been to CF Yuma, AZ? I’ll be out at YPG next week, and will try it if time permits.

  6. Dean M says:

    15mins flat, 43 sec PR!

  7. Josh Kennedy says:

    14:12, wearing the VFF, running on the road course (not the gravel track). Humidity just sucked today…

  8. James Stranahan says:

    DPCF
    6-4-4-6 bench press 135-185-185-135 3-4 min rest
    15 min work to a heavy power clean 205#

  9. David M. says:

    15:41 20 second PR.