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Saturday, 17 December, 2011

Posted by Mandee on December 16, 2011   |   5 Comments

Warm-up:

Agility drills: Karaoke, burpees, bear crawl, and Island runs

 

Workout:

Deadlift

1-10-1-20-1-30

 

CrossFit Flagstaff: A True CrossFit Home” with Lisa Ray and Mike Ray,CrossFit Journal preview video [wmv] [mov]

“Tabata” with Erik Preston by Again Faster Equipment – video [wmv] [mov]

5 responses to “Saturday, 17 December, 2011”

  1. Dennis says:

    Man it is great to be back in the gym. I cannot explain in words how awesome it is to be back and around CFHSV athletes and trainers.

    Great job 0900hrs class.

    Thank you Tracey for coaching and working out with me and also to Robert for his coaching.

    I am going to have to get more gas in my tank and get the strength back up. Almost feels like starting over. The set of 20 about made me pass out due to oxygen deprivation and the booty burn. Man my gluts were on fire.

    WOD as RXd = 365-315-385-275-405-185

    • Josh Kennedy says:

      Even at half-strength you are still my tail across the box! Sorry to have missed you this morning, hoper we’ll see you some more over the Christmas break timeframe.

  2. Josh Kennedy says:

    275-225-275-185-275-135. Then some extra credit and hit 325# (PR). Thanks to Tracey for some fine coaching this morning.

  3. David says:

    285-225-325-215-345(PR)-185: Thanks Tracey!

  4. 0600 RULES! says:

    Looks like a fun WOD may try and make kit up tomorrow.