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Monday, 16 April, 2012

Posted by Mandee on April 15, 2012   |   14 Comments

Warm-up:

200 Meter run

3 Rounds:

P1: 250 Meter row

P2 Burpee Broad Jumps

 

Workout:

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Peter Egyed 4:45. Post time to comments.



Powerlifting:

A. Power Snatch 1.1.1. x 4 sets; Rest 5:00

B. Back Squat 2-2-1-1-1 @30×0; Rest 5:00

C. 50 GHD sit ups for time

 

WOD Demo with CrossFit Fury – video [wmv] [mov]

14 responses to “Monday, 16 April, 2012”

  1. Mandee says:

    Hey guys! We didn’t get the CF Total scores recorded last week before they got erased so please post your scores today or email us if you think any of your lifts and/or your CF Total score qualifies for the leader board! There were lots of PRs and we don’t want to overlook anyone!! Thanks!
    And nice picture Ron 🙂

  2. John says:

    Atta boy Ron! Representing 7 AM!!!

  3. AP says:

    Fiddler On The Roof or Peter Pan?

  4. Clair says:

    Love it! Way to represent 7 a.m. 🙂

  5. ErinB says:

    Hahaha, so graceful!

  6. Ron Wood says:

    7am intensity at its best – only 30 seconds left in the AMRAP – every rep counts!!

  7. VOD:
    “Not everyone who says to me, ‘Lord, Lord,’ will enter the kingdom of heaven, but the one who does the will of my Father who is in heaven. On that day many will say to me, ‘Lord, Lord, did we not prophesy in your name, and cast out demons in your name, and do many mighty works in your name?’ And then will I declare to them, ‘I never knew you; depart from me, you workers of lawlessness.’ Matthew 7:21-23

  8. Brian says:

    I think its time for another family BBQ at the gym sometime soon…

    Who’s with me?