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Tuesday, 17 April, 2012

Posted by Mandee on April 16, 2012   |   16 Comments

Warm-up:

100 Unbroken single unders

3 Rounds:

5 Ball slams

10 Walking lunges with slam ball

 

Workout:

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Post time to comments.

 

WOD Demo with CrossFit Brisbane by Again Faster Equipment – video [wmv] [mov]

16 responses to “Tuesday, 17 April, 2012”

  1. Mandee says:

    That’s my husband!!!! Yay Nathan! 🙂

  2. Marisa says:

    Nathanimal! Nice pic, dude 🙂

  3. VOD:
    Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. James 1:2-3

  4. Josh Kennedy says:

    My man is about to rip that pullup rack right off the wall!

  5. Larry Lowe says:

    Courtyard Marriott Manassas

    1 mile run on treadmill with negative splits
    =8:15

    100 man-maker pushups with 20 lb dumbbells.
    pushups with hands on dumbbells, at top of pushups raise left arm to chest, then right arm to chest = 1 rep
    =13:53

    1 mile run on treadmill with negatice splits
    =8:05

    The pushups were aweful. My obliques are going to be very sore from the slight twist required to row the dumbbell up. Horribly lovely workout.

  6. Tracey says:

    Nathaniel !!!!!!!!!!!!!!

  7. AP says:

    0530 MOUNTAINWOOD HILL Repeats
    w/u: 2.0 mi easy, w/d: 2.0 mi easy
    5 x 228yd repeats (0.65 mi)(7-8% Grade), walk down for recovery.
    (1:00, 1:01, 1:04, 1:02, 1:02)

    • Josh Kennedy says:

      Gettin’ ready for Cotton Row!

      • AP says:

        Si senor, gotta stay sharp, since I’ll only have about 9 days after the ITU Worlds to recover and go hard again for CRR.

        Anyone signed up for CRR or wants a good strength run is welcome to join us. We’ll be doing this type of repeat (# of repeats varying) in preperation for Cotton Row on alternating Tuesdays (next Hill repeat will be 5/1, next week is 0530 Track at Randolph Middle).
        We meet at California Park (corner of California and Fraser) at 0530. Warm-up with an easy run on the CRR course to the foot of M-wood. Sprint hill. Repeat. Warm down run on course back to Cali Park. Shout out to Lesha and “Jimmy” James “The Milkman” “B-Real when rockin the fro” Strananananahan for coming out this morning! Super proud of you guys! Next week Lesha, you’re doing the hill! Or NO NICKNAME FOR YOU!! 🙂

  8. Josh Kennedy says:

    0600 class. 21:23 Rx’ed. Since I was wearing the Five Fingers today, scaled up the rope climbs top arms-only. That, of course, was foolish; I darn near fell off the rope in the last two rounds.

  9. Don says:

    AP, great idea on the M’Wood repeats. I need to do that soon since I have signed up for the 10k this year.

    “The account of the Bible is this. Adam comes naked to a live tree and spiritually murders the entire human race by a single act of disobedience. Jesus comes to a dead tree and allows Himself to be stripped naked. Then, in the ultimate act of obedience—His very death after a lifetime of full and total obedience to God—He makes alive all those who would ever by God’s grace repent of their sins and trust in Him alone for salvation.”

  10. Tracey says:

    back squats 10×3 @ 175#…every 2 min. on the minute.

    Followed by CFHSV WOD: 16:34 ALL sets of wall balls and kb swings unbroken. ONLY 1 set of double unders were unbroken. I liked this one because it can be done unbroken. As long as you got solid du’s that is. 😉