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Monday, 30 January, 2012

Posted by Mandee on January 29, 2012   |   10 Comments

Warm-up:

2 Rounds:

10 Calorie row

10 Kettlebell swings

5 Burpees

5 Ring rows

 

Workout:

“Misery Loves Company”

For time:

75 Deadlifts 225/135#

75 Power Cleans 115/75#

75 Ring Dips

75 Walking Lunges with 45/25# Plate

* Work is to be completed in teams of two. Only one person may work at a time. Must complete total # of required reps for each movement before moving on to the next.

 

Powerlifting:

A. Bench Press- Find a 1RM @30×0; Rest as needed between efforts.

B. Bench Press- Max reps @225#

C. 200 Meter max effort sprint

 

Starting CrossFit at 63” with¬†Jim Menjou, free¬†CrossFit Journal video, preview – [wmv] [mov]

The Home Gym with Michael Kerschblaum – video [wmv] [mov]

 

10 responses to “Monday, 30 January, 2012”

  1. Larry Lowe says:

    Mandee looking STRONG!

    My misery partner was Kyle this morning. It was nice of him to visit the 0600 class again.

    =24:00

    I’m a little more sore than I thought I was from the competition.

  2. Tye says:

    Teamed with Justin.
    12:44 rx’d

  3. Jane says:

    Loved the partner WOD! Partnered with Casey, we finished in 24:52.

    Awesome pic, Mandee!

  4. Clair says:

    Love the picture Mandee!

  5. Robert S. says:

    Tracey Rauer was my partner. She scaled up on the lunges with a 45# plate. She’s a hard ass!

    17:13

  6. Brady says:

    Hate I missed “misery’ this morning. Im feeling a bit better, so will hopefully be back in the box tomorrow.

    Awesome pic Mandee! Ive got a great video from that lift Ill try and send you soon.

  7. Tasha W says:

    Great pic!!!!!

  8. Jamie says:

    Mandiesel!!!

  9. Tracey says:

    MANDO!!!!!!!

  10. Josh Kennedy says:

    Teamed up with David at the 1630 class, Rx’ed in 19:52. He carried me through the cleans (hips not liking me after the race). Great work my brother!