Thursday, 10 May, 2012
Posted by Mandee on May 9th, 2012
15 responses
Warm-up: 400 Meter run 3 Rounds: 3 Strict Pull ups (or attempts) 6 Kettlebell Wall ball shots 9 Hip Extensions Workout: 21-15-9 reps for time of: 225 pound Back squat 2 pood Kettlebell swing Post time to comments. WOD Demo with CrossFit Ranch Salinas Valley - video [wmv] [mov] [HD mov]
15 responses to "Thursday, 10 May, 2012"
May 9, 2012 at 3:03 pm
May 9, 2012 at 3:10 pm
May 9, 2012 at 4:47 pm
May 9, 2012 at 5:01 pm
May 9, 2012 at 6:19 pm
May 10, 2012 at 2:39 am
May 10, 2012 at 2:55 am
Fight the good fight of the faith. Take hold of the eternal life to which you were called and about which you made the good confession in the presence of many witnesses. 1 Timothy 6:12
May 10, 2012 at 2:59 am
May 10, 2012 at 3:04 am
7.89 miles Total, 0:59:14
w/u: 3.07 mi easy @ 8:07/mi
Tempo: 2.54 mi @ 6:33/mi (16:37, HR Avg 164, Max 169)
w/d: 2.28 mi easy @ 7:46/mi
May 10, 2012 at 5:52 am
May 10, 2012 at 7:06 am
May 10, 2012 at 7:56 am
May 10, 2012 at 7:57 am
May 10, 2012 at 8:51 am
12:40
scaled to 185lbs. That was hard...
May 10, 2012 at 10:44 am