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Wednesday, 11 January, 2012

Posted by Mandee on January 10, 2012   |   6 Comments

Warm-up:

400m Indian Run

6 Jumping pull ups

12 Air squats

2 Full rounds

Wait for everyone to finish reps before starting second run.


Workout:

Back Squat

1-1-1-1-1-1-1


Powerlifting:

A. Weighted pull up- Find a 1RM @30×0; Rest as needed between efforts

B. Max rep strict pull ups pronated grip x 1 set

C. Max rep kipping pull ups x 1 set

D. Tabata push-ups

 

Franks Strength: Part 2” with Ben Franks and Owen FranksCrossFit Journal preview video [wmv] [mov]

Announcing the 2012 CrossFit Tour – video [wmv] [mov] [HD mov]

6 responses to “Wednesday, 11 January, 2012”

  1. Tasha W says:

    I don’t know if anyone saw this on mainsite, but this video is pretty cool. He’s discussing the reasons to use a reverse grip (monkey grip) when having to jump to grab the bar (burpee pullups or like for today’s jumping pullups). Pretty neat.

    http://media.crossfit.com/cf-video/CrossFit_AmundsonLEOGIJane.wmv

  2. Patrick says:

    Awesome pic of Russell and the babies on the main site today.
    I miss that “little ball of hate”.

  3. Tye says:

    1 rep max weighted pullup: 90-125-135-145(X)-140 10lb PR

    Max rep strict pronated grip pullup: 23 pr by 3 reps

    Max rep kipping pullup: 50 pr by 7 reps

    Tabata Pushups: 10 across the board, pr by 2 reps

    300m Row – 20 135lb PP, 300m – 15, 300m – 10, 300m – 5 11:39 rx.

  4. Need FOOD! says:

    Max Back Squat 7×1, For Load: 425
    315×3 335×2 365×1 385×1 395×1 405×1 425×1 (PR) by 25 lbs.

  5. Tasha W says:

    p.s. Like the pic. Was this from last week’s God awful row/push press WOD?

  6. Justin says:

    275-295-315-335-355-375(PR)