Friday, 17 August, 2012

Posted by Mandee on August 16th, 2012

11 responses

Warm up: 200m run 10 push ups 200m run 10 air squats 200m run 10 sit ups review rowing technique WOD: 500m row x 4 rest 5 minutes between efforts Powerlifting: A. In 20 minutes, find a 1RM high bar back squat B. In 20 minutes, find a 1RM bench press C1. reverse hypers 3 X 10, rest 30 second C2. evil wheels 3 x 10, rest 30 seconds

11 responses to "Friday, 17 August, 2012"

AP says:

August 16, 2012 at 4:17 pm

0600 Swim WOD is on!
w/u: 1 x 400
A. 5 RFT of
50m swim
20 Push-ups
20 Squats
Rest 5 min
B. 10 x 25m Sprint "Pop-outs" (sprint finished when your feet or butt are on the deck)
Sets 1-5 on 60seconds, sets 6-10 on 90 seconds
c/d: 100 easy (your choice)

Or Part B could be Marco-Polo or Gator in the deep end...

Stacey says:

August 16, 2012 at 5:13 pm

Get intents or get out!!

I know no one will get that, should say intense, but it's funnier to say intents.

Great pic!

Happy birthday, Nathaniel

Brady says:

August 17, 2012 at 2:40 am

1:42.6/1:54
I think I need to learn to distribute my energy a little better while rowing, since my first 100m are intense and I loose a lot after that to find that pace. Oh well, it was better than last time.

Kerri says:

August 17, 2012 at 7:08 am

GOOD to be back!! After 2 weeks off, no exercise, and reincorporating dairy and grains (and some chocolate) back into my diet, I was worried about coming back.... Today, I was encouraged that sometimes it's good to take a break!

1:40.1 (PR); 1:52.8

Misty Capps says:

August 17, 2012 at 9:21 am

Crossfit Destin...I must say it made me appreciate crossfit huntsville even more!

21-15-9
SDHP 65#
Box jumps
Toes 2 bar

12:34.... Nice way to start a rainy day at the beach : (

Brady says:

August 17, 2012 at 9:44 am

Good to see you in 0600 :)

steve price says:

August 17, 2012 at 2:36 pm

time/damper: 1:34/7, 1:45/8, 1:47/6.5, 1:43/10, It would have been interesting to see what I could have done if I had started the first round at around 9 or 10.

James Stranahan says:

August 17, 2012 at 3:09 pm

DPCF

2 C&J EMOM for 3 min @ 70% 145#
Rest 2 min
2 C&J EMOM for 2 min @ 75% 155#
rest 3 min
3 BS EMOM for 3 min @ 75% 195#

For Total Overall Working Time:

2 Min AMRAP 135# Power Clean 20 rep

-Rest 1:00-

200m Run
20 Box Jumps, 30/24″
15 HSPU scaled to box PU
200m Run
10 KB Snatches (10 each arm), 55#
5 10 second Parallette L-Sits
200m Run

-Rest 1:00-

2 Min AMRAP of 135# Push Jerk 6 rep

21:44

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August 21, 2012 at 2:33 pm

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Friday, 17 August, 2012

11 responses to "Friday, 17 August, 2012"

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