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Thursday, 21 July, 2011

Posted by Mandee on July 20, 2011   |   9 Comments

Warm-up:

400m indian run followed by 10 minutes of rope climb practice

 

Workout:

4 rounds

10 Touch and Go Push-presses

3 Rope Climbs, 20 feet

250m run

Rest 6 minutes between rounds

Post time for reach round to comments.

 

Cool-down:

10 minute squat test

 

“All Over The Map: Burke, Dever and Olson” by Again Faster Equipment – video [wmv] [mov]

Interview with Kelly Steadman at the North East Regional – video [wmv] [mov]

 

9 responses to “Thursday, 21 July, 2011”

  1. Slade White says:

    Nice Pic. I like how the pony tail is standing up in that “Something aboug Mary” way. 🙂

  2. Casey says:

    Most of you wonder why I like running or why I do it. If you pick up the Huntsville Times today check out the “Get Healthy” section to find out why:-)

  3. Larry Lowe says:

    What is the nutrition journal article that is the starter one that everyone reads?

  4. Jake says:

    5 sets:
    10 OHS tough
    AMRAP of pull-ups
    rest 6 min b/t sets

    weight/# pull-ups

    135/40
    155/32
    165/25
    175/19
    185/12

    Squat snatched into every set. Pretty disappointed with the last set of pull-ups. Broke mentally there.

  5. Josh McGuire says:

    Hardest wod at crossfit for me to date mentally. Rope climbs were tough.

    Splits were
    2:00 / 2:46 / 4:24 / 5:00
    155lb

  6. Larry Lowe says:

    2:09/2:15/3:05/3:52 at 95lbs

    = 11:21

    Hands ripped in third round of rope climb. I moped through the run that round. Last round was hard – no pull in arms at all.