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Wednesday, 21 March, 2012

Posted by Mandee on March 20, 2012   |   16 Comments

Warm-up:

250 Meter row

3 Rounds

2 Dumbbell man makers

50 Meter run/sprint

 

Workout:

“Team WOD”

In teams of 2, complete as many rounds as possible in 30 minutes of:

5 Push ups

10 Kettlebell swings, 24/16 Kilograms

15 Air squats

400 Meter run

 

*Partner 1 will complete an entire round and then rest while Partner 2 completes an entire round. Continue back and forth for 30 minutes.

 

Powerlifting:

A. Push Press 5 x 2-3 reps; Rest 4:00

B1. Snatch Pulls 5 x 5 reps @125% 1RM; HEELS STAY ON THE GROUND; Rest 2:00

B2. Ring push ups 5 x amrap -3 @2222; Rest 3:00

C. Accumulate 50 pistols any way you want in 10 minutes.

 

Jumping Position, Landing Position” with Coach Mike Burgener,CrossFit Journal preview video [wmv] [mov]

16 responses to “Wednesday, 21 March, 2012”

  1. Tracey says:

    Laura!!!!!!!!

  2. VOD: Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge Him and He will make straight your paths. Proverbs 3:5-6

  3. Dean M says:

    Team WOD OH BOY!!!!!

  4. Laura S says:

    Thanks Tracey! I think that’s the first time I’ve done a WOD with 30″ box jumps!
    And thanks to Mandee for helping me get over my initial fear and making me feel better about the height by telling me that the plates are much softer than the box itself 🙂 thankfully, I didn’t have to test that theory and walked away with my shins intact!

    On another note, what are the guesses for the final OPEN WOD this week?
    I have been way off so far…

    • Brady says:

      Nice work Laura!

      12.5 im guessing will be 20Pullups, 20KB swings, and 10 heavy Deadlifts – prob 8min AMRAP

  5. Bryant says:

    Laura nice!!!

  6. Casey says:

    Love the pic Laura!

  7. Hydrogen Burn says:

    Laura you have sucked me in and I will go ahead and tell you what the Final open WOD will be.

    A 5 Minute AMRAP:
    Ascending Rep ladder of:
    Heavy deadlifts, thrusters, or squat cleans (one of those 3) and
    Chest to bar pull-ups.

    • Jamie says:

      I’m hoping for heavy lifts and no pullups 🙂

      Hydrogen Burn, I’m going to need some extra protien to get my tail up in the air for chest to bar.

  8. Brady says:

    Team WOD Brady/Dag – 8rounds (30:15)

    Fun WOD! Good to have a new 101 out with us at 0600. Welcome Dag!

  9. Jane says:

    Partnered with Bryant this morning- 50m short of 13rds at the cutoff, rx’d. Bryant was flying this morning, to say the least, I did not get much rest…but got a great workout!

    Today is my one year anniversary of my first “real WOD” after 101. It was “Weaver” a Hero WOD and I remember Jake making me cut it off early so “I would be able to walk the next day.” What a huge difference a year makes! I am thankful to the entire staff at CFHSV who strives to make this an enjoyable and productive experience for all of us, and I truly value the relationships I have made through this community of amazing people! Can’t wait to see what this next year brings!

  10. Eric Hedges says:

    Love the Team WOD I would have picked Aaron or Josh but my strategy would have been they do the 400 meters I do the Kettle Bells push ups and I would let them do a few air squats.. I like that type of programming.

    • Josh Kennedy says:

      Nah man, we’d having you doing the squats and runs while we doing he heavy KB!
      Hated to miss this one, too much else going on today. Looks like a lot of fun.

  11. Bradley F says:

    Partnered with Misty this morning at 0600. We got 11 rounds + 100m Rx. Fun WOD.

  12. Larry Lowe says:

    Partnered with my lovely wife.

    9 rounds + 200m