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Friday, August 31, 2012

Posted by Mandee on August 30, 2012   |   23 Comments

Warm up:

400m run

50 single unders

2 burpees

40 single unders

4 burpees

30 single unders

6 burpees

20 single unders

8 burpees

10 single unders

10 burpees
WOD:

1 mile run

20 hang clean 135/95

20 box jumps 24″

20 OH lunges with plate 45/25

20 box jumps 24″

20 hang clean 135/95

1 mile run

 

Powerlifting:

3 x 5 shoulder press @ 85% 1RM, rest 3 minutes

3 x 5 front squat @ 85% 1RM, rest 3 minutes

3 x 10 glute-ham raises, rest 2 minutes

 

23 responses to “Friday, August 31, 2012”

  1. Steve says:

    Patrick, was that a rolling pistol, or did Tracey kick you in the chest?

  2. Tracey says:

    Patrick!!!!!!! Sorry about that kick to your chest;)

  3. Mandee says:

    That was a sweaty rolling pistol! A slip n slide!

  4. Kerri says:

    I’m gonna need some of 1630 warriors to step up for this WOD TOMORROW….on a Friday, on the last day of the month!

    Who’s with me?

  5. Slade says:

    It looks like Patrick is doing that leg kick 80’s dance from way back! 🙂

  6. Meag says:

    23:23 scaled.
    running tues/thur with everyone @ Randolph has helped a LOT. I could tell a difference in today’s WOD

  7. Matthew Hillis says:

    I purchased the new Reebok Crossfit Nano 2 shoes and they are a 1/2 size to small. Before I return them I would like to see if anyone would like to buy them from me for $100. They are the Bright Red shoes.

  8. AP says:

    22:42 Scaled HPC to 125; mile splits were 6:02 & 6:34.
    Solid wod, the first 400 of the last mile is a gut check!
    Great job to the 4 others who brought it hard this morning. Disappointed with the rest of the missing 0600’ers, buncha sandbaggin slackers!

  9. Tank says:

    CrossFit punishes the specialist! This is an exact WOD to find the short sprint junkie and crush them. Not based on any intent to avoid longer run WODs, just a matter of work, travel, and life’s challenges that have caused me to miss my longer WOD days I was crushed. No excuses, but this WOD put me down and shot me in the forehead on that last mile run. 1st mile was a paced 7:00 flat, the last mile had to be over 10. Gotta love CrossFit
    As RXd = 28:24

    PS My son has nicknamed me Tank and the family has been calling me Tank, perhaps my son can predict the future as I felt like a Tank on this one. Train Hard, Train Smart, Train to Survive! Tank Out

  10. Dean M says:

    23:22 Rx’d. I LOVED this WOD! Felt real good, too bad that 1130 class was practically non-existant tho, there were only 3 of us. I could have used someone to chase. I wouldn’t mind seeing this one again!

  11. steve price says:

    30:57 rx’d, This was rough! As AP put it, the last mile was a gut check, and I would say I failed! As Tank put it, this definitely punishes the short sprint junkie, but I’m glad I did it. Great job to everyone in the 0900 class.

  12. Josh Kennedy says:

    Matthew and I getting down with this one, the got thru the whole thing, just dialed down weight. Both of us finsihed 31:27. Rx’ed for me, HSC variant. Nate, Dr Dave, Mac just crushed it, Kerri didn’t back down and get ‘er done too.

    • Josh Kennedy says:

      Gracious, I gotta proffread these things. “…the kid got thru the whole the whole thing…finished 31:27…Kerri got ‘er done”

  13. Adam says:

    Dean, I wanted to be there but I’ve been ill all day. Gonna try to replicate it tomorrow.

  14. Mac says:

    21:57 rx – great 1630 group!

  15. Nathaniel says:

    21:20 rx