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Warm-up: 400m Indian Run, 5 inchworms, 10 kipping swings. Then: 3 Minute AMRAP Burpee pull-ups Workout: Back Squat 3-3-3-3-3-3-3 Cool-down: 3 x 10 Weighted back extensions 3 x 10 Barbell good mornings "CrossFit Morristown: A Third Home" with Karianne Dickson and Gregg Arsenuk, CrossFit Journal preview video [wmv] [mov] Ryan Tyler on The Richest 5K - video [wmv] [mov]

15 responses to "Thursday, 10 November, 2011"

Emily D.
Emily D. says:

November 9, 2011 at 1:55 pm

TRACY!!!!! When I grow up I want arms like yours :)
Stacey
Stacey says:

November 9, 2011 at 1:56 pm

Go Tracy!!!! Get it, get it, grrrrrl

<3
Tasha W
Tasha W says:

November 9, 2011 at 2:13 pm

"What's yo name? What's yo numba?"
Toby W.
Toby W. says:

November 9, 2011 at 2:36 pm

Way to own it girl!! Still can't believe you did power lifting AFTER completing J.T. rx! You ROCK!!
AJ
AJ says:

November 9, 2011 at 3:00 pm

Love the determination, Trot!!!!!
Patrick
Patrick says:

November 9, 2011 at 3:10 pm

Trot! hehehe... You said, Trot.
AP
AP says:

November 10, 2011 at 12:29 am

39 burpee pull-ups then 235 (PR by 10 pounds)
kristi misses CFHSV
kristi misses CFHSV says:

November 10, 2011 at 12:59 am

TROT! Woot!!
Justin
Justin says:

November 10, 2011 at 3:58 am

30 burpee pullups
225-275-295-305-315-325-335
Tracey
Tracey says:

November 10, 2011 at 4:12 am

TRAAAACCCCYYYYY! Fast is smooth, smooth is fast.
"IT" lifts heavy says:

November 10, 2011 at 6:27 am

Me too! ( :
"IT" lifts heavy says:

November 10, 2011 at 6:29 am

28 burpee pullups
Squats 7x3
225-275-315-335-355-365-375
Jane
Jane says:

November 10, 2011 at 6:53 am

26 burpee pull ups, 155# back squat was my 3 rep max
Meghan
Meghan says:

November 10, 2011 at 7:50 am

Fun programming today!
25 burpee pullups, 140# 3RM (PR)
Patrick
Patrick says:

November 10, 2011 at 4:08 pm

225-255-275-285-295-305-315 / 28

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