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Tuesday, 8 November, 2011

Posted by Mandee on November 7, 2011   |   14 Comments

Warm-up:

50 single-unders, 10 push-ups, 40 single-unders, 8 push-ups, 30 single-unders, 6 push-ups, 20 single-unders, 4 push-ups, 10 single-unders, 2 push-ups

 

Workout:

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

 

Cool-down:

Partner Heel Cords!

 

Midline Progressions on Rings” with Jeff Tucker by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

Talayna Fortunato’s 2:26 Fran – video [wmv] [mov]

14 responses to “Tuesday, 8 November, 2011”

  1. AP says:

    21:08 Rx’d
    Lower back is shredded

  2. kristi misses CFHSV says:

    Booty, booty, booty, booty rockin everwherrr…r-r-rockin everwherrr

  3. Larry Lowe says:

    home gym:
    substituted good mornings with 45lb barbell for back extensions.

    =22:59

  4. Justin says:

    26:59 rx’d

  5. Jane says:

    23:21 rx’d

  6. Loves to run says:

    Ran 800 Meter 1st time through
    400 2nd and 3rd
    Hip Ext. instead of Back
    But did RX Sit ups…LOL
    24:39 on clock started 4 min. late in stagger
    20:39

    Flat Bench:
    135×10, 225×10 275×8 315×4 345×1
    Stiff lower back…

  7. Ron Wood says:

    29:03 scaled to aerodyne and slow movin on the other stuff

  8. Meghan says:

    18:49 rx’d. Wish I had time for the mandatory nap required after that WOD!

  9. Tasha W says:

    22:06 rx’d. I wasn’t even close, but I was channeling my “inner-Meghan!” 😉

  10. stacey says:

    23:59 rowing…ugh…tried to keep up with the runners, when they would be at the 400m mark, so would I…arms are like jello, kept it at 9…

  11. Jamie says:

    27:58 but only ran 400m instead of 800m each round. My back felt like someone was sawing it in half on the run. RX everything else. Great job 4:30!