Friday, 13 April, 2012

Posted by Mandee on April 12th, 2012

9 responses

Warm-up: 400 meter run 3 Rounds: 5 Pull ups 10 Push ups 15 Air squats Workout: A. 10 MInutes of skill work- Rope Climbs B. Front squat 3-3-3-3-3 reps Post loads to comments. Compare to 110904. Powerlifting: A. Power clean - Build to a heavy single B. Push Press. Push Jerk. Split Jerk. 1.2.3. x 4 sets; Rest 5:00 C1. Clean Pulls 5 x 5 reps @125% 1RM; Rest 1:00 C2. Triple Jump 5 x 1 max effort attempt; Rest 1:00 "Set-Up and Positioning in the Olympic Lifts Part 2: Coaching" withCoach Burgener, CrossFit Journal preview video [wmv] [mov]

9 responses to "Friday, 13 April, 2012"

Jake Naumcheff says:

April 12, 2012 at 4:26 pm

VOD:
Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Romans 12:9-10

Tasha W says:

April 13, 2012 at 2:57 am

Go, Dave, Go!! 'Dat looks like a lotta weight! :)

Slade says:

April 13, 2012 at 2:57 am

Lookin strong, Dave!

Tracey says:

April 13, 2012 at 3:13 am

DAVE!!!!!!!!

Paul Pepe says:

April 13, 2012 at 4:56 am

Our good friend and fellow crossfitter Col JD Keirsey and his brother set out on the Best Ranger Competition at 0600 this AM. Sort of like Murph as a 60 hour AMRAP but you have to think while your doing it. If you want to see what the top of the food chain looks like, tune into the live feed:

http://new.livestream.com/BestRangerTV/2012-Day1

RLTW.

Meghan says:

April 13, 2012 at 5:29 am

Thanks to Tracey this morning for the special shoes! (I think weightlifting shoes are in my future!)
#120 (10lb PR for 3RM!) Thanks for the great coaching this am:)

Mandee Stearns says:

April 13, 2012 at 7:01 am

Great time with the 9am class today! Thanks Tracey for a fun WOD in honor of my mom's 60th birthday!
Front squat: 180#(PR)
Patty's birthday WOD: 10:45
buy in: 60 squats
3 rounds:
4 DL (185#)
13 Box Jumps 20"
52 double unders
cash out: 60 sit ups

Devonne says:

April 13, 2012 at 7:51 am

Thank you Tracey for the excellent coaching this morning!!! I cannot believe how the pain in my wrist was greatly decreased by your suggestion...look out front squat PR's:-)!!

Josh Kennedy says:

April 13, 2012 at 2:08 pm

A: couple of arms-only climbs
B 185# straight thru, concentrating on arse-to-grass, down to the bottom deep squat.

Friday, 13 April, 2012

9 responses to "Friday, 13 April, 2012"

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