Friday, August 24, 2012

Posted by Mandee on August 23, 2012   |   12 Comments

Warm up:

400m instructor led agility run

Instructor led group stretching

3 rounds

5 med ball clean WBS

20 double unders




3 rounds

10 ground to OH 95/65

200yd shuttle sprint (4 x 50m)



A. 20minutes to find a 1RM squat clean

B. 20minutes to find a 1RM split jerk

C1. 3 x 10 RH, rest 30 seconds

C2. 3 x 15 GHD sit ups, rest 30 seconds


WOD Demo withย CrossFit DCย – video [wmv] [mov] [HD mov]

12 responses to “Friday, August 24, 2012”

  1. Tracey says:

    Howard!!!! The toughest man at CFHSV. Kicking ass and preparing for the open 2013.

  2. Adam says:

    Way to go Howard!!

  3. Mandee says:

    Yay Dad!!!! You are the strongest man I know! ๐Ÿ™‚

  4. meag says:

    First rx’d wod! finally =] 4:48

  5. Tracy says:

    Howard!!!! Love him!!! ๐Ÿ™‚

  6. Clair says:

    Great picture!
    5:07, scaled weight to 55# so could do Snatch unbroken.

  7. Josh Kennedy says:

    Leading by example, Howard!

    4:43 Rx’ed. Started to cramp in the upper left hammy at the end, had to swallow some salt tabs in a hurry.

  8. Adam says:

    4:50 at 75#. Apparently I should have been doing RX.