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Monday, 12 September, 2011

Posted by Mandee on September 11, 2011   |   11 Comments

Warm-up:

400m run followed by 3 rounds of tabata squats and bear crawls


Workout:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 110423.

 

Cool-down:

5 minutes of instructor led foam rolling


Powerlifting:

Back squat 2.2.2. x 5 @ 30×0; Rest 3 minutes

Squat clean – work up to a heavy single in 10 minutes

45 second sled/truck push for max distance x 2; Rest 2 minutes

Knees to Elbows 3 x 15; Rest 60 seconds


A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Highlights from the CrossFit Sports Series WOD-SUP Tahoe Event – video [wmv] [mov]

From the vault: WOD Demo with Pat Barber and Tamaryn Venter – video [wmv] [mov]


Reminder: The 4:30 and 5:30 classes will be canceled tomorrow night for the Chamber of Commerce event being held at CFHSV and the Matrix.

11 responses to “Monday, 12 September, 2011”

  1. Slade White says:

    Look at all that great programming….both look good. In the infamous words of Mr. Creosote….,”I’ll have the lot.”

  2. Larry Lowe says:

    18:50 rx pr by 54 sec

  3. Jane says:

    This was super tough after last night’s 9-11 WOD. No gas left in the tank. I made it to about 13 hang power cleans at the 25 min cut off. Did everything rx’d, except I had to scale back the KB swings about half way through. It was my first time to complete double unders in a WOD though!

  4. Tye says:

    Ah, the “dirty dozen” one of my favorites. Great work from 0600 this morning. I felt like everyone pushed themselves to the extreme.

  5. RyanP says:

    21:28 good work by all @ 0900
    Warm up was dead on.

  6. Ron Wood says:

    24:43 rx’d
    Consecutive days of CrossFit crazy – I love it!

  7. Bryant Adams says:

    16:50 Rx’d my body is shot tomorrow will have to be a rest day! The warm-up was legit!

  8. Tasha W says:

    24:32, scaled a bit!

  9. Matthew says:

    19:07 Rx’d – pr, been about three weeks since i’ve done a metcon and diet’s been off for a couple of weeks…definitely felt it during this wod

    Powerlifting 200 lb squat clean – 25 lb pr

  10. Mac says:

    22:57 rx’d pretty hard considering the chipper the day before.