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Wednesday, 9 May, 2012

Posted by Mandee on May 8, 2012   |   18 Comments

Warm-up:

A. Dennis Berry 10 Minute double under drill

B. 8 Minutes to work up to a max height box jump

 

Workout:

With a 12 Minute continuously running clock:

Row 2k

AMRAP Double unders

 

Post row time and total # of double unders completed to comments.

 

Powerlifting:

A1: Bench Press 5 x 2-3 reps @21×1; Rest 3:00

A2. Weighted Pull up 4 x 2-3 reps @30×0; Rest 3:00

B1. Ring Push ups 4 x 8-10 reps @20×1; Rest 2:00

B2. Sumo Deadlift High Pull 4 x 5 reps; Rest 2:00

 

Killing the Fat Man: Episode 7” with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]


18 responses to “Wednesday, 9 May, 2012”

  1. Tracey says:

    BESSSSSTTTTT FRIIIIEEEEEENNNNDDDDSS!!!!!!!!!!!!

  2. Clair says:

    FYI CFHSV Yogi’s..Thursday’s class has been moved to tonight (Wednesday) @ 5:45. Hope to see you then.:)

  3. AP says:

    48″/7:26/153

  4. OkieDB says:

    Man, I really wanted to do this WOD with the 6am class today, but have a big meeting early.

    So, I did what I call an Army PT test prep WOD. I must confess, since I started CrossFit in 2006 I never specifically train for the Army PT test or really any specific physical challenge other than CrossFit. The reason being is it works excellent for me. It allows me to smoke the PT test, but also be physical across so many other domains.

    Anyway here is the OkieDB Army PT test prep WOD
    Complete the following for time of:
    1km Row (w/12lb vest)
    50 push-ups (w/12lb vest)
    50 ab-mat sit-ups anchored (w/12lb vest)
    2 mile run
    50 ab-mat sit-ups anchored (w/12lb vest)
    50 push-ups (w/12lb vest)
    1km Row (w/12lb vest)

    Time as RXd = 32:51

    Train Hard, Train Smart, Train to Survive! OkieDB Out

    • AP says:

      This looks like a killer wod…hope to see this come out of the CFHSV programmimg hopper soon! (hint hint) 🙂

  5. Slade says:

    That picture is Triple Trouble! 🙂

  6. Slade says:

    FYI for those of you who didn’t hear, go check out Cole’s event tonight, Browse and Brews at Status and Envy. It supports the Make A Wish Foundation and should be a fun time.

    5:30 – 8:30 pm

    http://www.facebook.com/#!/events/216884261757298/

  7. Larry Lowe says:

    44″/7:26/200

    Great WOD! Big crowd at 0600!

    Remember that 0600 is hosting Short-Shorts Friday – The shorter and more retro the better. We are looking for the original Larry Bird basketball shorts. Get creative!

  8. VOD:
    Whoever says he abides in him ought to walk in the same way in which he walked. 1 John 2:6

  9. David McMillion says:

    Great WOD today. Used a lighter rope that really helped. Did this in January with Jake and my row time was exactley the same. DU improved with the different rope.
    7:15, 171 (I think).

  10. Jane says:

    35″ box jump, 9:19 row, 58 DU

  11. Will Blankenship says:

    44″ / 7:58 / 86

  12. Matthew Hillis says:

    Today was just Fun!
    40′ / 7:48 / 100

  13. Bradley F says:

    44″/8:25/96

  14. James Stranahan says:

    42″/7:22/13

  15. Jumpin' Jehosephat says:

    28″ / 8:48.0 / 9
    Probably could’ve had 30″ on the jump, but there was a mental gate that just closed right up whenever it came to actually jump. Ugh.