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Tuesday, 6 December, 2011

Posted by Mandee on December 5, 2011   |   10 Comments

Warm-up:

2 Rounds:

400m Indian Run

4 Burpee/KTE/Pull-up complex

 

Workout:

5 Minute AMRAP @80-85% Effort

5 Chest to bar pull-ups

25 Double-unders

Rest 3 Minutes

5 Minute AMRAP @80-85% Effort

10 GHD Sit-ups

10 Kettlebell Swings 1.5/1 Pood

Rest 3 Minutes

5 Minute AMRAP @80-85% Effort

5 Toes to bar

20 Walking lunges

Rest 3 Minutes

5 Minute AMRAP @80-85% Effort

100m Run

15 Air Squats

 

Post total rounds completed in each AMRAP to comments.

 

Prescribed Scaling for Women” with Tony Budding and Katie Hogan,CrossFit Journal preview video [wmv] [mov]

“Flipping A Tire” with Rob Orlando – video [wmv] [mov]

 

10 responses to “Tuesday, 6 December, 2011”

  1. Tracey says:

    Howard!

  2. Jamie says:

    Don’t worry Howard, I will not be yelling at you. 🙂

  3. Mandee Miller says:

    Looking strong Dad!!!

  4. stacey says:

    looking awesome Howard!!

  5. Mandee Miller says:

    Go dad, go! ~love, mimi

  6. Fran can bite me! says:

    Enjoyed this workout today!

    1(7+2)R
    2(6+4)R
    3(5)R
    4(5)R

    Bench:
    135×10
    225×10
    275×8
    295×5
    315×2

  7. Josh Kennedy says:

    Solid programming today.
    a) 5+2
    b) 4+10 trading off withg Kyle (who was slacking)
    c) 6+2
    d) 6+100m

  8. AP says:

    7, 5+16, 6+15, 6+(100m+3)

    Once again, great programming, way more of a gasser than it looks…even at 80-85%

  9. Matthew Hillis says:

    I squeezed a lunch workout today and got to see Jake clean and jerk more than I can Deadlift.

    A) 4+3
    B) 4+12
    C) 4+1
    D) 5

  10. stacey says:

    3+2 (regular PUs, only did 2 CTB, first day back from arm injury)

    5+19
    5
    5