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Wednesday, 31 August, 2011

Posted by Mandee on August 30, 2011   |   21 Comments

Warm-up:

Group med-ball toss followed by 10 minutes of rope climb practice

 

Workout:

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball).
Post rounds completed to comments.

 

Cool-down:

Sit quietly for 3 minutes!

 

Powerlifting:

3 x 5 Perfect push-ups

3 x 5 Negative ring dips

 

Dynamic effort bench

3-3-3-3-3-3-3-3-3

 

3 x 3 Weighted dips

3 x 10 Face pulls w/band

AMRAP bench press @ 85% of 1RM

 

Behind the Scenes: Part 4” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

“Can You Rest While You Run?” with Dr. Nicolas Romanov – video [wmv] [mov]

21 responses to “Wednesday, 31 August, 2011”

  1. Jamie Flynt says:

    Brady!!!

  2. Brady's Dead says:

    Oh Isabel, you hurt so good!

  3. AP says:

    Rx’d 8+2

  4. Rob Shaw says:

    Brady, looking good man! Greetings from Boston-and, once again, thanks to all of you for a terrific summer at CFHSV. For any of you traveling to Boston this year, please let me know. Take care and have a great year.

  5. Larry Lowe says:

    8+11 rx

    ran out of gas at the end of this one. Good wod!

  6. Jane says:

    6 Rounds rx’d

  7. Carson says:

    Attempted as Rx’d and got 4 incomplete rounds with 4 incomplete rope climbs. Ugh.
    This was a great WOD, but I gotta admit it really made me mad. FINALLY got my first rope climb and couldn’t get even one in a WOD. Note to self: NEVER change shoes/gloves/whatever once you finally get something for the first time.
    Great work, everyone.

  8. Brian says:

    6 rounds

    It felt good to be back

  9. Robert S. says:

    Outstanding work in the 0900 and 11:30 today!

    My WOD was:
    3 rounds each for time
    15 clean and jerks-135#
    run 200m
    row 250m
    Rest 10 minutes between rounds

    3:41-4:14-4:05

  10. Rich C says:

    6rds rx’d…then made-up the DL/TTB WOD from Sunday in open gym 14:53 rx’d. Great work by my rabbit today!

  11. Kerri says:

    6 rds + 4-rx’ed

  12. Bryant Adams says:

    9 rounds