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Monday, 19 March, 2012

Posted by Mandee on March 18, 2012   |   14 Comments

Warm-up:

Group 1:

6 Sets

30 second row @50%/10 second row @95%

Group 2:

AMRAP

10 abmat sit ups

10 squats

-Switch groups

 

Workout:

10 Rounds for time:

4 Burpees

6 Kettlebell swings 32/24 Kilograms

8 Wall ball shots 20/14# to 10′

 

Post time to comments.

 

Powerlifting:

A. Squat Snatch – 1 TOUGH rep every 30 seconds for 10 minutes.

B1. Back Squat 4 x 4-5 reps @30×0; Rest 3:00

B2. EROM HSPU  4 x 3-5 reps @20×0; Rest 3:00

C. 10 Minutes of front lever/back lever practice.

 

Box Tour: CrossFit Vengeance” with Bryan and Rachel Edwards,CrossFit Journal preview video [wmv] [mov]

14 responses to “Monday, 19 March, 2012”

  1. Tasha W says:

    CFHSV loves Lulu!! 😉

  2. VOD:
    For by Grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. Ephesians 2:8-9

  3. Kerri says:

    CFHSV also apparently loves WBS…. My quads started crying when they saw this WOD post….:(

    • Josh Kennedy says:

      Second that! Think I’m gonna ask to sub some PP or similar, WBS ain’t happening. I have felt better in my quads after a 50-mi mountain race, crazy

      • Tasha W says:

        Aaron posted on FB that they’re subbing thrusters for WBS.. so maybe some relief there (???) I guess it’s good I did it yesterday. No quad soreness YET – just a really tight lower back!

        • AP says:

          Hahahahaha! Relief mentally from doing 80 WBS maybe. I would say the Thrusters are a scale up but I’m twisted and liked the Thrusters….at least that’s what I kept telling myself to keep them unbroken.

  4. AP says:

    Rx’d (subbed 75 pound Thrusters for WBS)
    13:20

  5. Randy C says:

    WBS…..really?

  6. Jane says:

    18:01 rx’d whew that was a tough one, thanks for all the coaching cues, Tracey. Way to go to the new 101 grads that were in the am classes- tough one to start with!

  7. Paul Pepe says:

    Still unable to walk down the stairs without holding on to the rail. I knew I hated WBS for a reason. Now I remember why! Two days later….

  8. Brian says:

    Got 7+10 rx’d

    The logic behind subbing 75# thrusters for the 20# wall-balls confuses me, but I did it….

  9. Will Blankenship says:

    8 rounds in 20.

    Too much green beer this weekend. I hit a brick wall like a turd in a sling-shot. Complete misery.

    RX for 1130 was 75# thrusters instead of wallballs. Whoever (cough…Tracey…cough) thinks that 75# thrusters are a scale down from 20# wallballs… you’re smokin crack. 😀

  10. Paul Pepe says:

    I am still unable to walk down the stairs without holding on to the hand rail from the open on Sat. Whoever had the idea to put 150 wall balls on the front end of an AMRAP is a complete…. 🙂

  11. Tye says:

    Strength
    Back Squat: 1X5-200, 1X5-235, 2X5-250
    Suppinated Bent Over Row: 3X8 – 155
    Weighted GH Raise: 3X8 – 35

    Conditioning:
    5 Rounds of: 6 Muscle-ups, 9 185lb Front Squat (from the ground
    15:39