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Saturday, 31 March, 2012

Posted by Mandee on March 30, 2012   |   10 Comments

Warm-up:

200 Meter run

3 Rounds:

5 Double under attempts/10 Double unders

10 Walking lunges

5 Ring rows

 

Workout:

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments.

WOD Demo at NorCal CrossFit – video [wmv] [mov]

10 responses to “Saturday, 31 March, 2012”

  1. Carson says:

    SAUCY!!

  2. Kerri says:

    That’s what I’m taking about 1630!! Nice!! PR?

  3. Jamie Yells a lot says:

    I got air! No PR Kerri…this time…

  4. VOD:
    Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you. 1 Peter 5:6

  5. Jane says:

    Awesome pic!! Made up the clean and jerk during open gym this morning-130# PR! Then stayed for the WOD. 11:49, first two rds rxd then scaled to 95#. Whew, it was tough!

  6. AP says:

    One word on the pic: RAD!

    Week 1 of 8 done of tri training as I prep to race for Team USA at the ITU Off Road Triathlon World Championships/XTERRA Southeast Championship on May 19 in Bham.

    MTB (L2/3)
    Keep effort steady with some tempo surges mixed in (let terrain dictate). Rode on Mt Sano – Bucca Family Trail to Fire Tower to North Plateu, dropped into Sinks to Mt Mist, back up Bankhead back to Bucca Family Trail
    Total: 1:13:06 hrs (13.69 miles)
    HR Avg: 156; HR Max: 180

    RUN: TRAILS OFF BIKE (L3/4)
    1 loop on Bucca Family Trail
    Total: 34:47, Dist: 4.25 mi
    HR Avg: 161; HR Max: 165

  7. David McMillion says:

    Aaron let me know if you want to mountain bike on MSNO sometime. I’ll give you my cell when I see you next.

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