Sunday, 06 Dec, 2009

Posted by Mandee on December 5, 2009   |   5 Comments


Rest day


Five rounds for time of,
20 wall-ball shots
15 hang-power cleans at 135

Major Hasan and Holy War” by Reuel Marc Gerecht, The Wall Street Journal

Post thoughts to comments.

5 responses to “Sunday, 06 Dec, 2009”

  1. Question: is the gym open at 3 and 4pm for the “alternate” workout? Or is this something we complete on our own until the after the 14th?

  2. Larry Lowe says:

    Home Workout:

    barbell Complex

    3 rounds @ 95# without letting go of the bar:
    7 deadlift
    7 hang power clean
    7 front squat
    7 push press
    7 back squat
    run 400m

    = 15:45

    I’ll be in DC through Wednesday night. Trying to go by Crossfit Fairfax either Monday or Tuesday.

  3. z says:

    16.12. This workout was tougher than I expected. Also did 35 mus.

  4. Katherine Berger says:

    Patrick, sorry this is too late but we did have class today at the regular times. When a rest day falls on a weekend, we stick to the normal schedule. Sorry!

  5. Patrick says:

    Back Squats 3×5: 250-250-250
    Press 3×5: 135-135-135(4)
    Deadlift 1×5: 330