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Thursday, 13 October, 2011

Posted by Mandee on October 12, 2011   |   17 Comments

Warm-up:

5 rounds of the following: 5 barbell front squats, 6 barbell push-jerks, 7 abmat sit-ups; Rest 30 seconds between rounds.

 

Workout:

With a ten minute continuous running clock work up to a heavy single Clean and Jerk. Must start with an empty bar.

Then

Complete as many rounds as possible in 7 minutes of:

7 SDHP 95/65#

7 Knees to Elbows

7 Box Jumps 24″

 

Cool-down:

5 minutes of targeted stretching on the IT band and hip capsule!

 

Don’t forget to register for Barbell For Boobs! Scheduled for Saturday, October 29th at 9:30! Click here to register!

Making CrossFit a Priority: Opening CrossFit Del Mar” with¬†Chrisanna Northrup,¬†CrossFit Journal preview video [wmv] [mov]

Highlights from the WOD SUP Newport Event – video [wmv] [mov]

17 responses to “Thursday, 13 October, 2011”

  1. Matthew says:

    Casey,
    If you see this email me at mttreynolds@gmail.com
    If you can list all the workouts you’ve ran in the last 4-6 weeks. Days, distances, interval training, etc.
    Thanks

  2. Meghan says:

    Go Lesha!!! Way to represent 0600:)

  3. stacey says:

    awesome pic lesha!!

  4. Tasha W says:

    Lesha, woot woot!!!

  5. Larry Lowe says:

    C&J = 205(pr)
    AMRAP = 6+1

    Nice programming Jake. Just enough reps to always keep moving in the AMRAP.

  6. Tracey Rauer says:

    Lesha!!!!!!

  7. Clair says:

    Great picture Lesha!!

    Clean and Jerk- 90# (PR)
    AMRAP= 4+4 Rx’d

  8. Jane says:

    Awesome, Lesha!
    110# clean and jerk (PR) then AMRAP 4+14

  9. Larry Lowe says:

    Someone has to ask the question:

    Brady, what is going on in this pic?

  10. Capt. Brady Morgan says:

    C&J – 205#
    AMRAP = 4+12

    Fun WOD!

  11. John says:

    195 C&J
    6+11 Good programming!

  12. Patrick says:

    205#/6+8