Monday, July 8 2013

Posted by Mandee on July 7th, 2013

15 responses

WOD: A. Spend 10 minutes working on GHD hip extension technique B. Complete the following for time: 500m row 50 ab-mat unanchored sit-ups 40 hand release push-ups 30 GHD hip extensions 800m run 50 ab-mat unanchored sit-ups 40 hand release push-ups 30 GHD hip extensions

500m row

50 ab-mat unanchored sit-ups 40 hand release push-ups 30 GHD hip extensions

15 responses to "Monday, July 8 2013"

David M. says:

July 7, 2013 at 3:23 pm

Damn! I'm lookin' ripped....Oh, nevermind.

Mandee says:

July 7, 2013 at 3:30 pm

Haha! JMAC is looking ripped though! :)

Get CrossFit says:

July 7, 2013 at 3:55 pm

Here are two links to two articles you may find interesting.

http://health.yahoo.net/experts/yourbestfitness/8-reasons-boomers-should-try-crossfit#.Udl2Lj-QU1A.email

http://health.yahoo.net/experts/yahoo-spotlight/why-your-cardio-routine-making-you-fat#.Udl1CVU-_1I.email. Your Cardio Routine is Making You Fat | Yahoo! Health

Stacey says:

July 7, 2013 at 4:05 pm

Looking good!!!
J-Mac, Casey, Carrie, and Scott Rauer!!!

Haley says:

July 7, 2013 at 4:15 pm

Looking strong JMac, Casey, Carrie, and Scott Rauer!!!

Holtman's Donuts says:

July 8, 2013 at 4:29 am

Rx'd 23:02

Damn near met Pukie after this one. Too much time off, good to be back.

Eric Hedges says:

July 8, 2013 at 7:03 am

21:20 Was no Rx'd ran on the road not the track.

Great coaching today!

Jaime says:

July 8, 2013 at 7:04 am

Interesting read:

http://www.tyrellmara.com/5-reasons-crossfitters-need-go-to-that-dark-place/

Melissa D says:

July 8, 2013 at 7:32 am

25:49 Rx. I left my red water bottle there. Can you please throw it in the lost and found box and I will get it tomorrow. Thanks!!

Tracey says:

July 8, 2013 at 9:14 am

Scott Rauer looks the best! ;) I tell him to turn it down all the time.

Clair says:

July 8, 2013 at 9:45 am

25:09 Rx'd. Great morning and coaching!

David M. says:

July 8, 2013 at 11:09 am

20:24 Rx. I thought Daniel had taken time off for awhile. I think he's secretly training.

Larry Lowe says:

July 8, 2013 at 2:07 pm

Modified this a bit while at the pool while kids at swim team practice

Byrd Spring Pool
100 yard swim
50 abmat unanchored situps
40 hand release pushups
30 banded goodmornings
200 yard swim
50 abmat unanchored situps
40 hand release situps
30 banded goodmornings
100 yard swim
50 abmat unanchored situps
40 hand release situps
30 banded goodmornings
=7:12/11:34/8:59
=27:46

Justin says:

July 8, 2013 at 2:14 pm

22:09 rx'd

Kerri says:

July 8, 2013 at 3:54 pm

25:57 Rx'ed. Hello Monday!!

Monday, July 8 2013

15 responses to "Monday, July 8 2013"

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