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Tuesday, September 15 2015

Posted by Mandee on September 14, 2015   |   22 Comments

the ginas

 

 

WOD:

A. Pull-Up Training:

1 minute max reps strict pull-ups or strict ring rows or strict banded pull-ups

rest 1 minute

1 minute max reps chest to bar pull-ups or banded chest to bar pull-ups or jumping chest to bar pull-ups

rest 1 minute

1 minute max reps pull-ups or banded pull-ups or ring rows or jumping pull-ups

B. Sprint Training: For Time:

6 hang power clean 135/95  RX+ 185/125  (55 and over 105/70)

5 over the bar burpees

40 double unders or 40 ski/mogul jumps over barbell

5 over the bar burpees

6 hang power clean 135/95  RX+ 185/125  (55 and over 105/70)

rest 2 minutes and repeat 3 more times for a total of 4 rounds

Core Development: 50 sit-ups (any style)

22 responses to “Tuesday, September 15 2015”

  1. Nathaniel says:

    This is too much for me. Is this a dream? Do my eyes deceive me? Gina T. and Gina G. in the same glorious shot!?! Holy mother of all that’s true and precious, I am beside myself. I LOVE the Ginas. Bless you both and your pursuit of total Bad A CrossFitness.

  2. Mandee says:

    Oh my goodness! Double the strength, double the power, and double the awesomeness!! I too LOVE the Ginas!!!! Looking good you lovely ladies! 🙂

  3. Stacey says:

    Yes!!! Gina T. and Gina G. Looking strong and beautiful as always!!! Love you two!

  4. fleming says:

    My favorite Ginas on the planet!

  5. Margaret-Anne says:

    Love these two! Always smiling, always positive and always working hard!

  6. Kobra Kodi says:

    WooooooWeeee! Those are some mighty fine Ginas hard at work!

  7. Kim G says:

    I love these sweet ladies! ❤️

  8. Teresa R says:

    My girls the Ginas!!

  9. Mimi says:

    10:53 rx (DU)
    Great picture of the ‘Ginas’ working hard!

  10. Kobra Kodi says:

    A. 20/21/27

    B. 10:50 RX+

  11. Eric says:

    A. 20/22/36
    B. 7:33 Scaled singles

  12. Nathaniel says:

    AM – Today’s WOD :

    A. 24 strict – 21 C2B – 24 Kipping

    B. 7:46 RX +

    Open Gym – Yesterday’s WOD :

    A. Front Squats – 4 reps across @255

    B. ‘Terrific Tabata’ – 37 ( 7, 11, 6, 5, 8 )

  13. CJ says:

    A. 10-9-13
    B. 13:33 RX (DUs)

  14. Mandee says:

    Yesterday’s WOD:
    A. Tempo Front Squats @ 165 across
    B. Terrific Tabata: 38 @ 24kg/65 (7-9-7-7-8)

  15. steve price says:

    A. 9-11-13

    B. 10:39 Rx ski/mogul jumps

  16. Jeremy M says:

    3:15 Class:
    A: 27-strict/20-CTB/27-kipping
    B: 4:34, RX, dubs

  17. jamie cherrypicker says:

    11:34 rx

  18. Bradley says:

    A. strict-15/C2B-22/Kipping-25

    B. 8:49 Rx+ DUs

  19. Mandee says:

    A. Strict: 13 / CTB: 19 / chin over bar: 26
    B. 7:13 RX+ with DUs

  20. Heath Sharp says:

    A) 20 / 20 / 25

    B) 9:20 RX+

  21. Mac says:

    14/14/27

    6:51 RX+

    Yesterday

    27. 8/7/4/0/8

  22. George C says:

    A) 13 / 7 / 26
    B) 12:37 Rx+
    C) 50 GHDs