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.
Look at all that great programming….both look good. In the infamous words of Mr. Creosote….,”I’ll have the lot.”
18:50 rx pr by 54 sec
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!
Ah, the “dirty dozen” one of my favorites. Great work from 0600 this morning. I felt like everyone pushed themselves to the extreme.
21:28 good work by all @ 0900
Warm up was dead on.
24:43 rx’d
Consecutive days of CrossFit crazy – I love it!
16:50 Rx’d my body is shot tomorrow will have to be a rest day! The warm-up was legit!
wow you flew through that! nice job
24:32, scaled a bit!
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
22:57 rx’d pretty hard considering the chipper the day before.