Friday, 6 April, 2012

Posted by Mandee on April 5, 2012   |   16 Comments


200 Meter run

3 Rounds:

150 Meter row

10 Walking lunges

10 Second handstand hold



CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 111219.


A. Snatch – 3 Attempts to find a 1RM

B. Power Snatch x 1, Snatch Balance x 2, Overhead Squat x 3; 4 Sets – Rest 3:00

C1. 3 Position Clean Grip Deadlift 5 x 3 reps; Rest 1:00 -Pause at mid shin, top of the knee, and high hang

C2. Max Effort Reverse Medball toss 5 x 1 attempt; Rest 1:00


WOD Demo with Cary Hair – video [wmv] [mov] [HD mov]

16 responses to “Friday, 6 April, 2012”

  1. VOD:
    May we shout for joy over your salvation, and in the name of our God set up our banners! May the Lord fulfill all your petitions! Psalm 20:5

  2. Tracey says:


  3. David McMillion says:

    YOGA! YOGA! (gratuitous Animal House reference)

  4. Tasha w says:

    Just wanted to give a shout out to the CFHSV tshirts given to the Open Competitors–they are awesome! Thanks, guys!

  5. Slade says:

    A true yoga person doesn’t bother with a nice flat clean mat, oh no! The trick is to just wad it on the ground and stand on it…..

  6. Skyler says:

    DL: 315
    Sqt: 295
    Total: 725#

  7. Jane says:

    Yoga! It’s awesome if you haven’t tried it out yet.

    CF Total:
    BS: 185# (matched PR)
    SP: 90# (5#PR- been stuck at 85# for MONTHS!)
    DL: 265# (20#PR!)

    It was one of my 2012 CF goals to DL 2x my bw- that was 15# over my bw, so I was excited to say the least! Powerlifting works, ya’ll!

  8. Jamie Yells a lot says:

    230#/120#/315# all PRs for CF Total


    Also, April is my one year anniversary. Thank you to all of the trainers/ owners/ and athletes of CFHSV who put up with my incessant yelling and general tomfoolery. Here’s to many more!

  9. Po says:

    BS – 345 (10# PR)
    SP – 155 (10# PR)
    DL – 405

    Total – 905 (20# PR from Feb)

  10. Ben says:

    The days of easy PRs are over.

    Back squat = 275, a 10lb PR.
    Shoulder press = 120, a 5lb PR.
    Deadlift = 380, a 5lb PR.

    Total = 775.

  11. steve price says:

    Back Squat=385
    Shoulder Press=145