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Thursday, 26 January, 2012

Posted by Mandee on January 25, 2012   |   9 Comments

Warm-up:

2 Rounds:

1 Minute of single unders/30 seconds of double unders

2 Rounds:

5 Kipping swings

Walking lunge to rings

5 Ring rows

Side shuffle back to bar

 

Workout:

“Pyramid Construction”

1-2-3-4-5-4-3-2-1 Rep rounds of:

Squat Clean and Jerk 115/75#

Bar facing burpees

Pull ups

 

Be Your Own Bodyguard Part 4: Trojan Horse Concept” with¬†Tony Blauer,¬†CrossFit Journal preview video [wmv] [mov]

 

Reminders: Judges meeting for the Throwdown will be tonight at 5:30! The Friday night powerlifting class will be cancelled due to preparation for the Throwdown!

9 responses to “Thursday, 26 January, 2012”

  1. Tracey says:

    MANDEE ! Drop it like it hot!

  2. Brady says:

    Just to keep everyone updated, im still recovering from a nasty virus, but am much better. I’ll be ready to go on Sat.

  3. Justin says:

    5:27 rx’d
    Worse than it looks

  4. Bryant says:

    Great time Justin! Awesome pic Mandee!

  5. Will Blankenship says:

    Been looking forward to this workout all damn day… and just got blasted here at work with some “emergency” B**LS**T. 1130 late-cancel FTL… FML!

  6. Jane says:

    9:34 rxd. Liked this WOD but feeling sluggish from lack of sleep.

  7. Josh Kennedy says:

    CF Firebase in Orlando. Great box, very friendly to visitors, thanks to Dennis for the recoomendation.
    WOD was “Randy”: 75# power snatch, 75 reps. 5:46.