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Wednesday, 2 May, 2012

Posted by Mandee on May 1, 2012   |   12 Comments

Warm-up:

400 Meter run

2 Rounds

P1: 250 Meter row

P2: 5 Med ball cleans + 2 Inch worm push ups

 

Workout:

A. Pistols – 10 minutes of skill work

B. Partner workout

15 Minute AMRAP

10 Wall ball shots, 20/14# to 10′

10 Pull ups

10 Push ups

*Partnerse alternate rounds. Only one person works at a time.

 

Powerlifting:

A1: Bench Press 5 x 3-4 reps @21×1; Rest 3:00

A2. Weighted Pull up 4 x 3-4 reps @30×0; Rest 3:00

B1. Bamboo Bar Bench Press 3 x AMRAP; Rest 2:00

B2. Barbell Bent Over Row 3 x 8 reps; Rest 2:00

 

Q&A With Bob Harper” CrossFit Journal preview video [wmv] [mov]

12 responses to “Wednesday, 2 May, 2012”

  1. VOD:
    For the love of Christ controls us, because we have concluded this: that one has died for all, therefore all have died; and he died for all, that those who live might no longer live for themselves but for him who for their sake died and was raised. 2 Corinthians 5:14-15

    • Slade says:

      Saw this one yesterday and liked it:

      “Your life is God’s gift to you. What you do with it…is your gift to God”

      I don’t know that I’ve been the best gift giver lately. 🙁

  2. Mandee Miller says:

    Looking strong Dag!

    • Slade says:

      Heck yeah. We’ve got a fresh batch of folks to keep pushing us! I hear this month’s 101 class is big.

  3. AP says:

    Partnered with Tye
    19+6

  4. tracey says:

    Mandee and I … 14+18. very happy with our work:)

    50 GHD SIT UPS= 25 ON AGAIN FASTER GHD
    25 ON ROUGE (black one)

    • Karen says:

      What is the difference between the Rogue GHD and the Again Faster GHD, aside from setting the foot plate differently? Did we have Again Faster GHD’s to start with or do we have 2 new version that I have been obliviously unaware of?

  5. Eric says:

    Enjoyed the quick open gym WOD today! I have really missed the people, the space and the great equipment! Contemplating a return this summer if the stars line up!

  6. Jane says:

    Partnered with Bryant this morning 🙂 14+ 26 rx.

  7. Josh Kennedy says:

    Got to link up with stud David McMillion this afternoon, fresh out of the delivery room with # of his brood. Tired and a couple of days beard growth, but still bringing the heat! 14+10, good times this afternoon.

  8. Found It says:

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