Friday, 29 June, 2012
Posted by Mandee on June 28th, 2012
14 responses
Warm-up: 200 Meter run 8 Air squats 100 Meter run 8 Push ups 100 Meter run 8 Tire jumps 200 Meter run Workout: For time: 50 Wall ball shots @20/14# Rest 5 Minutes 200 Double-unders Rest5 Minutes 50 Kettlebell swings @32/24 Kilograms Powerlifting: A. Clean - Build to a 1RM B. Jerk - Build to a 1RM "CrossFit Goal Setting Trainer Course: Constant Improvement" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]
14 responses to "Friday, 29 June, 2012"
June 28, 2012 at 3:38 pm
June 28, 2012 at 4:05 pm
June 28, 2012 at 5:37 pm
June 28, 2012 at 5:50 pm
June 29, 2012 at 2:32 am
And he said to man, "Behold, the fear of the Lord, that is wisdom, and to turn away from evil is understanding." Job 28:28
June 29, 2012 at 3:19 am
June 29, 2012 at 3:48 am
w/u: 1 x 400 (100 Swim, 100 Kick, 100 Pull, 100 Swim)
WOD:
A. 5 RFT of: (Rx'd 12:26)
50m swim
20 Push-ups
20 Squats
Rest 5-6 min
B. 10 x 25m Sprint "Pop-outs" (sprint is finished when your feet or butt are on the deck)
Sets 1-5 on 60 seconds, sets 6-10 on 90 seconds
c/d: 100 easy (your choice)
Cash-out: Gainers and One and a halfs off the high dive :)
So much fun this morning! Thank you Corrie and Rosemary for putting this together. I really hope we can keep this up through the summer.
June 29, 2012 at 3:55 am
A. 14:35
B. Beating Aaron 7/10 times
c/d: Couldn't hang with AP on the Gainer, so I opted for the 1.5.
Thanks to Corrie for opening Lily Flagg for us. I spent every summer at that pool while growing up. Lot's of good memories there. Thanks to Coach Kramer (Rosie) for pushing us on the drills. Highly recommend the swim WODS! I've missed the water :)
June 29, 2012 at 3:59 am
June 29, 2012 at 4:06 am
June 29, 2012 at 5:39 am
June 29, 2012 at 7:35 am
June 29, 2012 at 7:59 am
DU 06:47-13:25 = 6:38
KS 18:25-23:01 = 4:36
June 29, 2012 at 7:48 pm