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Thursday, 04 August, 2011

Posted by Mandee on August 3, 2011   |   15 Comments

Warm-up:

Sprint drills followed by working up to a heavy 1 rep deadlift NOT  A 1RM

 

Workout:

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Josh Bridges 7:14, Michelle Kinney 8:36. Post time to comments.

 

Cool-down:

Spend 5 minutes stretching out the hamstrings

 

“Inside a Strongman Seminar: Atlas Stones” with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

One of your own: “The Story of CrossFit Legacy” from the CrossFit Journal.

 

15 responses to “Thursday, 04 August, 2011”

  1. I FLIP TIRES says:
    August 4, 2011 at 6:59 am

    Great powerlifting class Monday! If you like to flip tires and push sleds you have to try these classes out! They are not for muscle heads but for those looking to RX the weight in normal everyday WODS.

    Great picture!

  2. ragamuffin says:
    August 4, 2011 at 7:49 am

    Scaled
    3 rounds @ self imposed 10 min cut-off

    Scaled DL to 225 and forced a 10 min cut-off because of marathon training. Tonight is short interval track wod, 12×200, 2 min rest at HHS track around 445ish, if anyone is interested.

  3. Josh Kennedy says:
    August 4, 2011 at 8:01 am

    Scaled to CTB PU and 225# DL, time of 16:01.

    Hopefuloly will make it CFE programming later afternoon: long intervals (800m repeats), or possibly join the ragamuffin at HHS

  4. Ben Jarrell says:
    August 4, 2011 at 9:12 am

    Way to go Erin! And James!

    Those tire flips made the muscles in my fingers feel all wobbly for a day or two.

  5. Justin says:
    August 4, 2011 at 9:40 am

    14:00 rx’d

  6. I FLIP TIRES says:
    August 4, 2011 at 12:54 pm

    God is Good all of the time!! My scans came back normal thank Jesus and now we will figure out how to stabalize the thyroid and get the pituitary functioning properly again! Thank you for your prayers they gave me strength.

  7. DaveC says:
    August 4, 2011 at 2:03 pm

    This is only the second or third time this has happened, but I’m just too beat up to attempt this WOD tonight. And tomorrow I hop in the car and head north. Dissapointed to not get a WOD in tomorrow afternoon, but I get to meet my new granddaughter for the first time, which is cooler than a lifetime get-out-of-burpees pass. I’ll see all you crossfitters at 1730 next Monday!

  8. Mac says:
    August 4, 2011 at 5:14 pm

    9:50 scaled muscle ups to chest to bars. I really liked this one, but need to work on getting muscle ups!

  9. JM says:
    August 4, 2011 at 5:18 pm

    17:18 rx’d

  10. Insert cool name here says:
    August 4, 2011 at 6:06 pm

    For time:
    20 calorie Row
    30 Wallball Shots
    20 Toes to bar
    30 Box jumps, 24″ box
    20 Sumo-deadlit high-pull 95/65
    30 Burpees
    20 Shoulder to overhead, 135/95

    13:11 rx’d

  11. Kerri says:
    August 4, 2011 at 6:13 pm

    Scaled: c2b pull ups w gray band….DL, GHDs, and run Rx’ed
    13:55

  12. Jamie Flynt says:
    August 4, 2011 at 6:16 pm

    15:53, scaled chest to bar with jumping on the box and 155#. Ouch.