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Wednesday, 11 April, 2012

Posted by Mandee on April 10, 2012   |   11 Comments

Warm-up:

200 Meter row

3 Rounds:

2 Clapping push ups

4 Ring rows

6 Air squats

 

Workout:

A. 12 Minute Skill Work – Muscle-ups

B. 21-15-9 reps for time of:

135 pound Hang Power Clean
Burpee



Powerlifting:

A1. Shoulder Press 5 x 2-3 reps @21×1; Rest 2:00

A2. Deadlift 5 x 2-3 reps @11×1; Rest 2:00

B1. Dumbbell bench press 5 x 8-10 reps @21×1; Rest 1:00

B2. Straight leg dumbbell deadlift 5 x 10-15 reps @11×1; Rest 1:00

 

The Zone Chronicles: Boz’s Eight Meals to Iceland” CrossFit Journalpreview video [wmv] [mov]

11 responses to “Wednesday, 11 April, 2012”

  1. Tasha w says:

    James!!!

  2. Tracey says:

    MELISSA TOO!!!!!!!

  3. AP says:

    1700 Swim: Tempo Ladder
    w/u: 300 (200 pull, 100 swim)
    Main: 1 x [100, rest 1:00; 200, rest 2:00, 300, rest 3:00, 400, rest 4:00, 300, rest 3:00, 200, rest 2:00, 100]
    1:30, 3:15, 4:58, 7:41, 4:53, 3:12, 1:34
    w/d: 150 (with fins)

  4. Randy says:

    Buck Furpees!!!

  5. VOD:
    Therefore be imitators of God, as beloved children. And walk in love, as Christ loved us and gave himself up for us, a fragrant offering and sacrifice to God. Ephesians 5:1-2

  6. AP says:

    Scaled @ 115
    6:04

  7. Clair says:

    Great MU skill work! Scaled to 65#, 5:06. Thanks for the coaching Tracey!

  8. Robb says:

    6:28 @ 115#

    After 3 years I got my first muscle up. Great coaching Tracey!

  9. Mandee says:

    Way to go Robb! Congrats!

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