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Monday, 05 September, 2011

Posted by Mandee on September 4, 2011   |   14 Comments

Warm-up:

In a few short sets work up to a heavy 1 rep push press….NOT a 1 RM

 

Workout:

In groups of 2 complete the following for time:

150 Kettlebell swings, 1.5/1 pood

150 Pull-ups

150 Wall ball shots, 20/14#

 

Only one person may work at a time. You must complete the total # of reps for each exercise before moving on to the next.

 

Reminder: There will only be 6:00, 9:00, and 4:30 classes today! Have a safe and happy Labor day!

 

Sterling’s Story Part 3: A New Beginning“, CrossFit Journal preview video [wmv] [mov]

Katie Fairman on Fight Gone Bad 6 – video [wmv] [mov]

14 responses to “Monday, 05 September, 2011”

  1. Tracey says:

    BEAUTIFUL !!!!! Programming.

  2. Carson says:

    I want to be Karen when I grow up.

  3. Eric Hedges says:

    All I can say is GOOD MORNING 0600 its going to be a fun one!

  4. Robert S. says:

    “Diane”

    10:13 rx’d

    Pretty sure this is a PR, but I don’t have my log with me.

  5. Greg 500 Scarpa says:

    These workouts always scare me. I’m kinda glad I won’t be in the gym today. I feel like I’d most likely either tweek something or burnout before the week really gets going. . .

  6. Kerri says:

    Partnered w/Em-rx’ed
    23:43

    • Emily D. says:

      Yeah……thanks for doing all those wallballs 😉 great job!

      Hard to do wallballs when your forearms are completely numb!!!

      Finally getting back to normal on squats with my bum ankles. Haven’t really been able to hit depth in 9 months.

      • Kerri says:

        You did good! Hit a couple of milestones during the WOD that you hadn’t seen in a while. Although it was frustrating, still gotta take the good with the bad/numbness..:)

        Good 9am class!

  7. Josh Kennedy says:

    Me and Tommy B at the 4:30 WOD. Entered the cone-of-suffering halfway into the KB swings, and by the time we were doing the HPC, I was oblivious to everything and everyone but Tommy, that darn barbell, and med-ball. 16:48 RX’ed. Forearms shot from the HPC, couldn’t hold my beer while eating mexican food with my family afterwards!

  8. Justin says:

    15:09 rx’d with Dean

  9. Dean M says:

    as just stated above, 15:09 w/Justin

    I really like team wods, they seem to push me harder than individual wods. I’d like to see more of them.