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Tuesday, 10 April, 2012

Posted by Mandee on April 9, 2012   |   17 Comments

Warm-up:

200 Meter run

Partner Handstand holds

200 Meter partner run w/Kettlebell

40 Total Kettlebell swings as a team

 

Workout:

A. Shoulder Press 4 x 4 @85% 1RM

B. 10 Minute AMRAP

10 Kettlebell wall ball shots

10 Wall ball sit ups (abmat, anchored)

10 Cross grip pull ups

 

Q&A With Ben Bergeron” CrossFit Journal preview video [wmv] [mov]

17 responses to “Tuesday, 10 April, 2012”

  1. Kerri says:

    1630 votes for an AMRAP Hammock WOD Tomorrow!

    • Patrick says:

      Those new camping hammocks are great. I grew up in the old net hammocks. First time I saw these, it was like… yeah, it’s a hammock. Whats the big deal. Then, I slept in one. Amazing.
      One of those and a rain fly… no need for a tent.

  2. Marisa says:

    Tracey! I love this…impromptu naps are the best 🙂 Btw, this workout looks fun!… Kettlebell wall ball shots? I’m bringing a helmet…

  3. Robert S. says:

    Abmats make great pillows…. Trust me.

  4. Ben says:

    Kettle bell Wallballs shots? Is that a joke, or a type-o?

  5. Slade says:

    I always wondered what went on at the gym mid day…..

  6. Tasha W says:

    Man, if I can’t get out of work on time for this one, I’m gonna be mad! 🙂

    Pound for Pound movements have been announced. Who’s going??? I might need some help figuring out which category I fall into – I can’t find where it tells the diff between Intermediate and Advanced categories.

    http://www.crossfitmontgomery.com/pound4pound/events/movements/

  7. AP says:

    0530 TRACK – SHORT INTERVALS
    w/u: 2 mile easy
    Main: 10 x 200m, Rest 2x 200m run time (run 34 secs, rest 1:08)
    Hold splits within 3-5 seconds
    0:34.7, 0:34.0, 0:34.5; 0:35.8, 0:33.2, 0:33.9, 0:33.7, 0:33.1, 0:32.6, 0:34.2
    w/d: 2 mile easy

  8. Brian says:

    Has anyone picked up one of the red-handled jump ropes that CFHSV is selling that has athletic tape around the bottom of the handles?

  9. Larry Lowe says:

    Home Gym:

    BB Gymnastics:
    5×1 Power snatch @ 95lbs 75 sec rest
    5×1 Clean and jerk @ 135lbs 75 sec rest
    3×2 Clean Pulls @ 205lbs 75 sec rest

    Then

    21-15-9
    squat cleans @ 115lbs
    pullups
    =11:40

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