Sunday, 22 April, 2012

Posted by Mandee on April 21, 2012   |   7 Comments


2 Rounds:

200 Meter run

5 Ring rows

5 Barbell Deadlifts

5 Barbell Shoulder Press





Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

Post rounds completed to comments.


WOD Demo with District CrossFit Рvideo [wmv] [mov] [HD mov]

7 responses to “Sunday, 22 April, 2012”

  1. VOD:
    We ought always to give thanks to God for you, brothers, as is right, because your faith is growing abundantly, and the love of every one of you for one another is increasing. 2 Thessalonians 1:3

  2. AP says:

    LONG RUN (L2/3)
    Rails to Trails in Elkmont
    11.15 miles, 1:26:20 (7:45/mi)

  3. Jake says:

    Heavy DB Power Snatch tech work
    Decided to do 20 reps @100# alternating arms. Tried to keep a steady pace and no breaks.
    Time = 1:40


    20 fast double unders x 10 sets, 20 sec rest
    All UB & every set took either 10 or 11 seconds


    Row 10 min @ 2:00/500m
    Complete – Avg 500m pace was 1:57.8 throughout and felt easy. Going to try and hold a steady 1:50 to 1:55 pace for WOD 2. Knocked out some pistols immediately after the row just to get a feel for them. Took a couple reps to get my balance but then they fell into place.

  4. AP says:

    Rx 7+11

    Then scaled down on the DLs and eeked out a couple more rounds.

  5. Justin says:

    7+13 rx’d

  6. Jamie not Jaime says:

    10 bags of river rock = 200 lbs
    21 pavers = 63 lbs

    cleared area, loaded, unloaded, and set = 1 round at 3.5 hours

    At least I got to drive the truck…

  7. been so much turmoil and change that…

    holding onto the comfortable, familiar haven that is home can seem to be the right thing to do. often advisers say not to make hasty decisions after a death or divorce because it is such an emotionally challenging time. but money…