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Tuesday, 19 June, 2012

Posted by Mandee on June 18, 2012   |   26 Comments

Warm-up:

400 Meter row

3 Rounds:

6 Unbroken Wall ball shots

6 Ring rows

12 Walking lunges

 

Workout:

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Post time to comments.

WOD Demo withΒ CrossFit King of PrussiaΒ – video [wmv] [mov] [HD mov]

26 responses to “Tuesday, 19 June, 2012”

  1. VOD:
    Whoever loves discipline loves knowledge, but he who hates reproof is stupid. A good man obtains favor from the Lord, but a man of evil devices he condemns. Proverbs 12:1-2

  2. Hey, guys! We’re going to try to start back up the Men’s bible study in the morning. It will be at either Cracker Barrell or Little Rosie’s but what I’m not sure of are the days and times. If you are interested in coming and have a specific day or time in mind that you would like, let me know! You can either comment on here or e-mail me at jakenaumcheff@gmail.com – Please understand that there is a very good chance the time and day will not be able to work for everyone but hopefully we will be able to find something we can all compromise on. Thanks!

  3. Marisa says:

    My brother! This is the coolest pic of you. Ever. After I saw it I ran around the gym like a psycho trying to show it to everyone. Who looks like that when they overhead squat?! You do! πŸ™‚

  4. Adam Campbell says:

    Hey that’s me! Thanks Marisa. I look so content.

  5. Mandee says:

    ADAM!!!!!! Nice form dude!!!! And you do look quite content! πŸ™‚

  6. steve price says:

    Adam, are you almost smiling while doing an overhead squat? You sir are the “MAN”!!

  7. Tracey says:

    ADAM!!!!! Looking good πŸ™‚

  8. Meag says:

    10:43 scaled.

    btw, for those of you that know John, he is my (little) brother, not my husband. =]

  9. Shawn says:

    15:10

    Had to breakup the thrusters and pullups. This one was definitely rough for me.

  10. glory1031 says:

    0600 HILL Repeats
    w/u: 1.5 mi easy
    2 x 400m long hill (1:08, 1:14)
    8 x 125yd repeats, walk down for recovery
    0:28, 0:29, 0:31, 0:32, 0:32, 0:33, 0:31, 0:31
    w/d: 1.25 mi easy

    Strong showing from the CFHSV crew this morning, hope it wasn’t fluke! Tuesday’s could turn into a wanna-be CF Endurance wod if we keep this up! πŸ™‚

  11. glory1031 says:

    Tues and Thurs at 0600 at Randolph Middle School off Drake.

    We alternate Tuesdays between track and hill repeats, so next week will be track.

    Thursdays are Tempo. No one from CFHSV has yet to make the tempo runs, but anyone is welcome. You can do a 4 mile out and back at your own pace from Randolph, or do about 6.5 if you want to run the Tempo loop.

  12. Jane says:

    Met for the 0600 HILL Repeats:
    1 x 400m long hill (1:45)
    6 x 125yd repeats, walk down for recovery
    0:41, ?, 0:42, 0:42, 0:41, 0:41

    At least I’m pretty consistent. Enjoyed the crew this morning, we had a great showing. I am kinda sad to miss today’s WOD though! Looks like a good one!

  13. Josh Kennedy says:

    10:28 Rx’ed. Got thru the thrusters and pullups unbroken, the running portions helped to let me shake my arms out a bit.

  14. Nancy says:

    Proud to say I completed my first WOD today, and MAN was it a doozy! 13:08 SUPER scaled. Thanks a bunch to a super supportive 11:30 class for making my first WOD a good experience. πŸ™‚

  15. Marisa says:

    13:24 scaled to 55#. I’m still trying to take it easy (per dr.’s orders) with any overhead stuff. Blew it out right in the beginning (the 400m run) and could not catch my breath. Spent way too much time resting/sucking air into my face :). It really slowed me down.

  16. Daniel Stearns says:

    8:51 rx’ed. Thanks to Bryant for setting such a good pace!

  17. Mandee says:

    11:59 rx’d

  18. David McMillion says:

    10:54 Rx. Dropped the bar once on the round of 15. Pullups really slowed me down, gotta link those better. Tried to pace and it really helped so that I was anaerobic only at the very end. Great work everybody!

  19. Nathaniel says:

    9:25 rx

  20. Patrick says:

    13:42 Rx
    Strict pull ups. Had to kip the last 2 because Kerri was going to punch me in the throat if I dropped off the bar again.