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Saturday, 14 April, 2012

Posted by Mandee on April 13, 2012   |   3 Comments

Warm-up:

2 Rounds:

8 Hip extensions

8 Sit ups

8 Band good mornings

 

Workout:

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

Marc Simmons 15:58, Rachel Edwards 16:50 (135lbs). Post time to comments.

 

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

WOD Demo at the Air Force Academy – video [wmv] [mov]

3 responses to “Saturday, 14 April, 2012”

  1. AP says:

    Road Ride
    22 miles, 1:13:49
    then
    CF WOD, 13:36
    Scaled reps to 21-18-15-12-9 at 185 pounds

    Plan was to do a brick today. When I saw this wod, I thought this would be a nasty variation of a brick…I was right.

  2. VOD:
    Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, Hebrews 12:1

  3. Hey, guys. I’ll be headed back into the gym today @4:00 to hit up a workout. Just thought I’d extend the invitation to anyone else who would like to join. Here’s the WOD.
    15 Minute AMRAP
    200 Meter run
    10 CTB pull ups
    20 Wall ball shots
    Rest 10 Minutes
    15 Minute AMRAP
    100 Double unders
    10 Overhead Squats @65#
    20 Box Jumps, 20″