logo

Wednesday, 29 February, 2012

Posted by Mandee on February 28, 2012   |   15 Comments

Warm-up:

2 Rounds:

400 Meter Indian Run

10 Hip extensions

10 Push ups

10 Second handstand hold

 

Workout:

A1: Deadlift 5 x 5; Rest 10 seconds

A2: HSPU 5 x AMRAP; Rest as needed between sets

 

Powerlifting:

A: Snatch Pull. Squat Snatch., 3.1. x 3 sets; Rest 5:00

B1: Overhead Squat 3 x 5 reps @43×1; Rest 2:00

B2: Strict CTB Pull ups 3 x 4-5 reps @21×1; Rest 2:00

C: Weighted back extensions 3 x 10-15 reps; Rest 1:00

 

Winter Break Road Trip: Parts 1-2” with Austin MalleoloJames Hobartand Pat Sherwood, free CrossFit Journal preview – video [wmv] [mov]

15 responses to “Wednesday, 29 February, 2012”

  1. Karen says:

    YAY!!! 0700!

  2. Matthew says:

    7am in the house!

  3. Jake Naumcheff says:

    VOD:
    Oh, give thanks to the Lord; call upon His name; make known His deeds among the peoples! Psalm 105:1

  4. Kerri says:

    Wait…wait…do my eyes deceive me!?!? Is that Corrie Spearing IN DA HOUSE!?! =o) Welcome back my friend! Good to see your CF smiling face!

  5. Josh Kennedy says:

    A1: 275 – 275 – 275 – 285 – 305
    A2: 10 – 8 – 7 – 7 – 6

    It was rather humid in the box this morning!

  6. AP says:

    225(Backsquat since did heavy deadlifts at PL Monday night)
    8 HSPU on 35 pound plates (3 strict, 5 kipping)

  7. skyler says:

    A1: 225-275-295-295-320
    A2: 13 scaled

  8. Will Blankenship says:

    315/4

  9. Brady bets to see more Burpees in WOD 12.2 ... says:

    305/4

    First time doing HSPU, although I had to use 2 abmats under my head. It is a different feeling being inverted, as well as keeping everything tight. Thanks for the coaching Robert!

    Always a good time in 0600

  10. Ben Jarrell says:

    315/4 HSPU with 2 abmats

    Agreed, it was really humid today!

  11. Clair says:

    145/5 HSPU with 1 abmat
    Thanks for the great coaching, Robert.

  12. Laura says:

    A1: 145 – 185 – 185 – 195 – 195 (really misjudged my weight on the first set)
    A2: 5 – 5 – 10 – 7 – 10 (all kipping w/2 ab mats)

    Just want to say thanks so much to Meghan for pushing me this morning and giving me a lot of help on HSPUs! I really appreciate it! Thanks 🙂

  13. James Stranahan says:

    405/3 ring pushups