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Friday, September 7th, 2012

Posted by Mandee on September 6, 2012   |   12 Comments

 

Warm up:

400m run

P1: 10 calorie row

P2: AMRAP KB goblet squat, KB snatch swing

switch

complete 2 full cycles

 

WOD:

for time:

70 burpees

60 sit ups

50 KBS 1.5/1

40 pull ups

30 HSPU

WOD Demo with CrossFit Glevum Рvideo [wmv] [mov] [HD mov]

 

Powerlifting:

3 x 3 bench press @ 90% 1RM, rest 3 minutes

3 x 5 snatch @ 85% 1RM, rest 3 minutes

3 x 10 reverse hypers, rest 30 seconds

3 x 15 GHD sit ups, rest 30 seconds

12 responses to “Friday, September 7th, 2012”

  1. Tracey says:

    The many faces of hard work!

  2. Nathaniel says:

    Becky is gonna take a bite out of that bar!

    Fred looks like a Kettle Bell Vampire!

    Mandee looks like she’s trying to have that baby early!

    Jaime Day DOES NOT STRUGGLE!

  3. Larry Lowe says:

    23:59 RX

    Got to HSPU at 14:30. Yep, took me 10 minutes to get through 30 HSPUs.

    Aaron was done and showered before anyone else finished.

  4. Clair says:

    21:42 Rx’d
    Aaron your time was incredible! Great work by everyone at 7:00!! Thanks Mandee! Have a great Friday CFHSV!

  5. David M. says:

    Absolutley hate that I am missing this one and yesterday’s. Tapering for a race this weekend. Have fun, see yall next week.

  6. Carson says:

    19:01, scaled.
    Scaled to half reps, and instead of HSPU did strict dumbbell shoulder press with 20# dbs. Still wound up doing extra situps and I did 20 strict presses intead of 15. Ready for my wrist to get better.

  7. AP says:

    Rx 13:50

    Big 0600 class, that was a fun one, felt good to be back. Everyone hit it hard this morning!

  8. Mac says:

    19:45 rx – good CF workout, and wow Aaron! I have no idea how you got in the 13s. Awesome job.

  9. Nathaniel says:

    14:30 rx

    The entire 4:30 class tried to catch AP’s time but to no avail. Holy Bananas AP! Great effort by the entire 4:30 class.

  10. Justin says:

    16:30 rx’d