logo

Monday, 18 June, 2012

Posted by Mandee on June 17, 2012   |   25 Comments

Warm-up:

2 Rounds:

P1: 200 Meter run

P2: 5 Sotts Press + 5 hand release burpees

 

Workout:

A. Overhead Squat 7 x 3 reps w/2 second hold at the bottom of each squat; Rest 3-5:00

B. Max rep overhead squats @95/65# x 1 attempt

 

Powerlifting:

A. Power clean – Build to a tough single in 10 minutes

B1. Front Squat 5 x 2 reps @22×1 w/bands & chains; Rest 2:00

B2. Muscle-ups 5 x AMRAP; Rest 2:00

C. L-sit hold 3 x AMSAP; Rest 1:00

 

CrossFit For Hope and the Community – video [wmv] [mov] [HD mov]

25 responses to “Monday, 18 June, 2012”

  1. VOD:
    Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go. Joshua 1:9

  2. Tracy roberts says:

    Kerri!!!!!!! 🙂

  3. Jamie not Jaime says:

    Kerri! Who dat, 1630!

  4. Mac & Haley says:

    nice pic Kerri!!

  5. AP says:

    135/11
    “…weight formerly known as…”, excellent!

  6. Tasha W says:

    Way to go, Kerri!!!! Get it up there, girl!

  7. Shawn says:

    155/23

    Enjoyed this mornings class and the coaching from Tracey.

  8. Erin B says:

    Way to go Kerri!

  9. Robb says:

    185/23

    enjoyed the 7AM class. Nice work Ron on the max reps.

  10. Tye says:

    High Bar Back Squat 3X5 @ 270
    Shoulder Press 3X5 @ 130
    Power Clean 3X5 @ 185
    Weighted Ring Dip 3X5 @ 42.5

    For those wondering I haven’t left the gym and haven’t quit doing crossfit, just changing priorities to a strength bias for an extended time period. Currently following 3X5 adding 5 or 2.5lbs each workout until I can no longer increase. Once I max out, I’ll switch over to a reverse pyramid scheme for the remainder of my strength bias programming.

  11. Kerri says:

    Congrats to KLowe for persevering and completing the arduous task of the Spartan Death Race 2012!!!!

    Can’t wait to hear his perspective on those 64+ grueling hours!!

    Hats off to you!

  12. Matthew H says:

    135 / 12

    135 was previous 1 Rep max so it felt good to get 3Reps with that 2 sec hold.

  13. Tracey says:

    KERRI:)!!!!!!!!!!!! nice.

  14. Jane says:

    120#/30 reps. My wrists failed after that 30. Fun times in the 7am class this morning, thanks Tracey for the coaching!

  15. Clair says:

    85/14
    Great class this morning and great coaching, Tracey!!

  16. Mandee says:

    145 / 32
    Managed to get 160 twice which is a new 1RM PR, but couldn’t hang on for the third rep.

  17. Bradley F says:

    In Omaha for the next few days for a baseball tournament and the College World Series. I dropped in at Crossfit Omaha 0600.

    A. 3 push jerks every minute on the minute for 10 minutes. Did 154# each time (they had weird weights).

    B. 3 min AMRAP of 35 burpees and as many reps as possible of 115# push press. 3 rounds. Rest 3 min between rounds
    42/40/40

    My first time at another box. I really enjoyed it.

  18. OHS says:

    185#-total reps 23

    Way to work 0600/Nick great max reps.

  19. Josh Kennedy says:

    185#
    29 reps at 95#
    Working with Slade, always a good time there

  20. John says:

    165#
    17 reps at 95#
    My shoulders just gave out on the 18th rep. Oh well…

  21. Karen says:

    130#

    40 reps at 65#