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Monday, 23 January, 2012

Posted by Mandee on January 22, 2012   |   8 Comments

Warm-up:

400 Meter row

2 Rounds:

10 Medicine ball mountain climbers

10 Air squats

5 Inch worm push ups

5 Pull ups

 

Workout:

“G.I. Jane”

100 Burpee pull ups

 

Post time to comments.

 

Powerlifting:

A. Low bar back squat- Find a 1RM @30×0; Rest as needed between efforts

B. Shoulder Press- Find a 1RM; Rest as needed between efforts

C. 500 Meter max effort row

 

Inside England’s CrossFit HG3” with Peter Davis and Andy Ruddick,CrossFit Journal preview video [wmv] [mov]

“Striking and CrossFit” with George Ryan – video [wmv] [mov]

8 responses to “Monday, 23 January, 2012”

  1. Meghan says:

    12:54. I still feel a little pukie…

  2. Paul Pepe says:

    GI Jane and Nutts back to back? Day off for me thank you.

  3. Tye says:

    10:56 on the 8′ bar, so as close to rx as we can get.

  4. Tim Singleton says:

    16:20 using a weight plate on my jumping pull ups. Now is a good time to give up Makers Mark and wine! Thanks for the encouragement from Jake! I still can’t believe he nailed those overhead squats on Sunday like they were nothing!

  5. Larry Lowe says:

    13:04 at home over lunch 8′ bar

  6. Brian says:

    I hate burpees.

    75 reps @ 18:00

  7. Mac says:

    13:39 on the 8′ bar. Plenty of room for improvement on this one for me.

  8. Josh Kennedy says:

    CrossFit 813 in Tampa, FL. Heavy front squat 5×5 up to 70% of max. Then “Karen” (150 WB) in 7:22.

    Their box is old school! Kinda like our previous place up the street, old warehouse.