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]
James!!!
MELISSA TOO!!!!!!!
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)
Buck Furpees!!!
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
Scaled @ 115
6:04
Great MU skill work! Scaled to 65#, 5:06. Thanks for the coaching Tracey!
6:28 @ 115#
After 3 years I got my first muscle up. Great coaching Tracey!
Way to go, Robb!! What, you couldn’t wait til a Friday lunch class visit by me??
Way to go Robb! Congrats!
ann romney…
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