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Wednesday, 4 April, 2012

Posted by Mandee on April 3, 2012   |   7 Comments

Warm-up:

4 Minute Row

30 Second @ easy pace

10 Second @ sprint pace

3 Rounds:

P1: 3 Med ball squat clean wall ball shots

P2: Rest

 

Workout:

Five rounds for time of:

Run 600 meters

95 pound Squat clean thruster, 15 reps

Post time to comments.

 

Powerlifting:

A1: Shoulder Press 5 x 3-4 reps @21×1; Rest 3:00

A2: Deadlift 5 x 3-4 reps @11×1; Rest 3:00

B1: HSPU 5 x amrap; Rest 1:00

B2: Weighted Back Extensions 5 x 8-10 reps; Rest 1:00

 

WOD Demo with Laura Dziak – video [wmv] [mov]

7 responses to “Wednesday, 4 April, 2012”

  1. Marisa says:

    Beast! Looking strong!

  2. Jake says:

    VOD:
    And he said to them, “Follow me, and I will make you fishers of men.” Matthew 4:19

  3. Tracy Roberts says:

    HALEY!!!!!!!!!!!!!! =)

  4. Jake Naumcheff Fan says:

    WOW!!! This WOD was a pure pacing and oxidative WOD. I about had a coronary performing this one. 75 squat clean thrusters and 3000 meters of running was pretty potent. Good luck to all who smoke or maybe survive this one.

    S/W
    Bench Press
    Build up to a 2 rep max in 10 min = 245
    4 sets max reps Bench press at 225lbs = 3, 2, 2, 2
    4 sets max reps Bodyweight Bench Press = 10, 7, 7, 6

    WOD
    5 rounds
    600m run
    15 squat clean thrusters 95/6
    RXd = 27:38

    Remember this today during the WOD:
    Energy and persistence conquer all things. -Benjamin Franklin

  5. Kerri says:

    Looking good Haley!! Strong!

    Hey guys, I’m selling Smoked Boston Butts for $35, from now through the 15th.
    I’ve posted a sign up sheet on the bulletin board at CFHSV. They weigh 6-8lbs and they’ll be ready for pick up on the 21st.

    If you want one, just put your name and other info on the sign up sheet, and you can get me the money between now and the 15th. If there are enough of you interested, I’d be happy to meet you all at CFHSV on the 21st to get your Smoked Butt to ya!

    The fundraiser is support for a group of us that are going to Africa (Kenya) to an orphanage in August.
    Here’s the link to the place where we will be going:
    http://www.mikeedenministries.org/

    Thanks!

  6. Matthew Hillis says:

    Just watched the Crossfit Games update show and saw Tracy’s Game face when they were showing the south east regional.

  7. Will Blankenship says:

    All aboard the Scaleboat…

    26:30 scaled (300m/75#)