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Tuesday, 17 July, 2012

Posted by Mandee on July 16, 2012   |   18 Comments

Warm-up:

500 Meter row

3 Rounds:

5 Medicine ball squat cleans

10 Walking sampson stretch lunges

50 meter run

 

Workout:

Five rounds for time of:

135 pound Power clean, 10 reps

15 Wall ball shots, 20 pound ball

 

Post time to comments.

 

WOD Demo with CrossFit Manayunk – video [wmv] [mov] [HD mov]

18 responses to “Tuesday, 17 July, 2012”

  1. John says:

    Who’s that with Tracey??? 😉

  2. Marisa says:

    What a great pic! Looks like you had fun! Where’s his headphones? 🙂

  3. Tracey says:

    Chris Spealler!!!!! One of the greatest athletes ever. Six times to the games and a nice guy. Look at that sweet baby too.

  4. Tracey says:

    I should have held his baby and had him take his shirt off, no mistaking him then. Abs and tats.

  5. AP says:

    0600 HEATHERHILL Repeats
    warm-up: 1.5 mi easy
    cash in: 1 x 400m long hill (1:17.9)
    WOD: 13 rounds for time of:
    125yd hill sprints
    5 burpees at the top of the hill
    walk down for recovery (roughly 1:50 – 2:00)
    (0:47, 0:46, 0:44, 0:42, 0:45, 0:46, 0:50, 0:46, 0:49, 0:47, 0:49, 0:45, 0:48)
    cool down: 1.25 mi easy
    TOTAL: 3.91 miles

    Speal’s kids face says, “really? another picture… ooookaaaayy” 🙂

  6. Meag says:

    my legs are already sore from hill sprints and wall ball shots, but it was fun!

    10:39 scaled

  7. Marisa says:

    11-ish minutes rx’d. Tracey made me realize afterwards that I had done an extra round. I don’t suggest doing an extra round.

  8. Mandee says:

    At the beach with Nathaniel
    Yesterday: a variation of CFHSV’s Sunday WOD
    2000m run
    30 DB hang cleans 50#/35#
    50 burpees
    Today: a Fran variation
    21-15-9
    DB thrusters 50#/35#
    Pull ups
    No idea on our times, but both were challenging and tiring. That’s how we keep score on vacation. 🙂

  9. Daniel Stearns says:

    9:04 rx’d

  10. Mandy M. says:

    Nothing says welcome back like Jake sneaking more weight on my bar while I’m struggling with wall ball shots 🙂 13:37 VERY scaled. Thanks 6am, feels great to be back in the gym!

  11. Kristen Brinkley says:

    9:47 scaled to 75# and 10# WBS. Headed to Destin. Anyone been to Destin CF?

  12. Eric Hedges says:

    8:20 Rx

    Great to see so many people pushing it hard today and going Rx!

  13. Tracey says:

    9:54 as rx’d

  14. Justin says:

    7:49 rx’d

  15. steve price says:

    Way to rock it Justin! That’s a killer time!

  16. Randy C says:

    10:43, scaled the cleans to 115

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