logo

Wednesday, November 14, 2012

Posted by Mandee on November 13, 2012   |   17 Comments

James, Kandahar CrossFit, Afghanistan

Warm up:

100m run

10 air squats

100m run

10 push ups

100m run

10 ring rows

 

WOD:

A. squat snatch 1-1-1-1-1-1-1-1-1 EMOM @ 75%

B. squat clean & jerk 1-1-1-1-1-1-1-1-1 EMOM @75%

C. 8min AMRAP

5 pull ups

10 power cleans 95/65

20 double unders

 

Powerlifting:

A. shoulder press: 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes

B. front squat: 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes

C1. 3×10 weighted overhead walking lunges, rest 30 seconds

C2. 3×15 GHD sit ups, rest 30 seconds

17 responses to “Wednesday, November 14, 2012”

  1. Eric H says:

    James showing how its done in the SandBox!

  2. Brady says:

    Looking strong James!

  3. Mac says:

    awesome job James!

  4. Tracey says:

    Heck yes….. James!!!!!!

  5. Stacey says:

    Yay!! James!! Looking awesome!!!

  6. Nathaniel says:

    Don’t hurt ’em James!

  7. Erin B says:

    Get it, James!

  8. Woooo James!! Miss ya my friend!! Stay with it!

  9. Slade says:

    James, you rock! Glad you’re sticking with it over there. 🙂

  10. AP says:

    Jimmy James throwing the smack down on some DLs!

    WOD:
    A. 115
    B. 145
    C. Rx’d 7 + 1

  11. Tasha W says:

    James, James, James!!!!!! Love the pic! We all miss ya!

  12. Andrew says:

    A. 135

    B. 185

    C Rx’d 7 + 12

  13. Clair says:

    James!! We miss you!
    A. 55#
    B. 75#
    C. 4 Rounds, Scaled DUs to Single, Single, Double (10)
    Great 7:00 a.m. class! Thanks Mandee!!!

  14. Tracey says:

    A. 70#
    B. 95#
    C. 6+37 Rx’d

  15. John H says:

    Keep up the hard work James! Hope its going well for you!

  16. Justin says:

    115
    185
    3+30 rx’d