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Friday, September 28, 2012

Posted by Mandee on September 27, 2012   |   12 Comments

 

Warm up:

400m run

3 rounds

4 barbell good mornings

6 over the box jumps

8 push ups

 

WOD:

4 rounds

30 barbell jumps

20 DL 185/130

10 HSPU

 

Powerlifting:

A. 1RM bench press

B. 1RM snatch

C. 1RM clean

 

12 responses to “Friday, September 28, 2012”

  1. Tracey says:

    Nice cleans!!!!

  2. stacey says:

    Looking good!!

  3. Tracy says:

    Look at those abs!! Sweet girl! Love

  4. AP says:

    Orange Beach CrossFit

    Lift: Squat Snatch 3-3-2-2-1-1
    115-120-125-130-135-145x

    WOD: 3 RFT of:
    9 Power Cleans 135 pounds
    12 Front Squats 135 pounds
    21 Hand Release Push-ups
    Rx’d 8:44

    Awesome little box with great coaching! Definitely recommend it if anyone is vacationing in this area. Saturdays are their Hero WOD days, looking forward to it!

    • Greg Scarpa says:

      Aaron, is this a new affiliate? I remember a year ago the closest one in Orange Beach was in Gulf Shores. Sawweeet. Right near my family’s condo. This will make Xmas that much sweeter! How was the box?

  5. Justin says:

    7:54 rx’d

  6. James Stranahan says:

    Crossed the border to drop in at Windsor Crossfit in Ontario
    WOD
    3R4T:
    30 Kneeling Jumps
    40 Box Jumps @ 24″
    50 KBS @ 1.5 Pood
    I scaled everything but the weight of the KB 24:15
    Great little box!

  7. Mandee says:

    14:20 rx