Saturday, 12 November, 2011

Posted by Mandee on November 11, 2011   |   5 Comments


5 med ball cleans wall ball shots rest 30 seconds x 3; Med ball reverse throw and chase x 5



4 Sets All Out

5 TnG Push Press

30 Unbroken Double-unders

Rest 3 minutes

Active rest for 10 minutes

4 Sets All Out

5 TnG Hang Power Clean

10 Burpees AFAP

Rest 3 Minutes



5 minutes of active range of motion stretches targeting the shoulders


“Jumping Backwards” with Coach Mike Burgener – video [wmv] [mov]

Reebok is pre-selling the first 1,000 pairs of their first CrossFit shoe – video [wmv] [mov]

5 responses to “Saturday, 12 November, 2011”

  1. Josh Kennedy says:

    The top of this blog entry says “No Comments” [yet]; perhaps that should pertain to the characters in today’s photo? 🙂 By the end of the workout, Justin would simply grab my knees, bounce my head off the floor, then haul me to arms-locked-out position; only way I could keep completing the HSPU in the WOD!

    Great programming by Jake today, forcing that all-out/100% interval. Tracey’s HSPU workshop brought me back to some excellent, long-overlooked fundamentals. I will get to practice them in some crappy hotel fitness room in Detroit next week!

  2. AP says:


  3. Tasha W says:

    Josh, did Justin tell you to “hurry up” at all?? Hahahahaaaa!!!!