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Wednesday, 23 November, 2011

Posted by Mandee on November 22, 2011   |   9 Comments

Warm-up:

2 Rounds

400m Partner med-ball carry

10 Partner med-ball sit-up throws

 

Workout:

5 Minute AMRAP @ 80-85%

5 Pull-ups

25 Double-unders

Rest 4 minutes

5 Minute AMRAP @ 80-85%

5 Wall ball shots 20/14#

10 Box Jumps 24″ – step down each rep

Rest 4 minutes

5 MInute AMRAP @ 80-85%

10 Deadlifts 135/95#

5 Burpees

 

Powerlifting:

A: Bench press work up to a 1RM. Rest as needed between efforts.

B:Weighted Pull-up work up to a 1RM. Rest as needed between efforts.

C1: Bench Press 3 X amrap -1; Rest 10 seconds

C2: Pull-ups 3 x amrap; Rest 5:00

 

For Competition and Community: CrossFit Bellevue” with Dan Cerrilloand Matt HasselbeckCrossFit Journal preview video [wmv] [mov]

Grant Writing for Kids Programs” by Lura Poggi, and the “Power a Bright Future Grant”, CrossFit Journal video [wmv] [mov]

9 responses to “Wednesday, 23 November, 2011”

  1. AP says:

    8+5/7+7/6+5

    Great programming again. Thought I was on pace to get 8 rounds in the last AMRAP…lower back had other plans. After these last 3 wods, it was/is completely fried.

  2. Mandee Miller says:

    Great picture Christy!! Looking strong!!!

  3. Larry Lowe says:

    8+17/6+6/5+0

    0600 was working hard this morning!

  4. Tye says:

    Made up yesterday’s. 9:10/3:24 12:34 RX’d

  5. Run like elephant says:

    AMRAP 1: 7+13 Single unders
    AMRAP 2: 7+3
    AMRAP 3: 5+5

    Feeling lower back as well! Warm up was something else as well!

    Looking forward to PL tonight, everyone come out and get one more workout in before your Paleo Thanksgiving Dinner!

  6. Justin says:

    3+5 scaled
    7+11
    6+4

  7. clair says:

    Really enjoyed the workout this morning!
    6, Single Unders
    5
    5

  8. Brad Morring says:

    6+5
    6+7
    6+2
    1st Powerlifting class (Really enjoyed it)
    285 max 1 rep bench
    90 Weighted Pull-up
    18 rep body weight bench press and 16 pull-ups

  9. Cole says:

    420lb Bench(exact same as the day I stepped on campus in 1996)
    100lb pull up
    15-15
    11-12
    9-10