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 Hasselbeck, CrossFit 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]
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.
Great picture Christy!! Looking strong!!!
8+17/6+6/5+0
0600 was working hard this morning!
Made up yesterday’s. 9:10/3:24 12:34 RX’d
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!
3+5 scaled
7+11
6+4
Really enjoyed the workout this morning!
6, Single Unders
5
5
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
420lb Bench(exact same as the day I stepped on campus in 1996)
100lb pull up
15-15
11-12
9-10