Tuesday, 17 July, 2012

Posted by Mandee on July 16th, 2012

18 responses

Warm-up: 500 Meter row 3 Rounds: 5 Medicine ball squat cleans 10 Walking sampson stretch lunges 50 meter run Workout: Five rounds for time of: 135 pound Power clean, 10 reps 15 Wall ball shots, 20 pound ball Post time to comments. WOD Demo with CrossFit Manayunk - video [wmv] [mov] [HD mov]

18 responses to "Tuesday, 17 July, 2012"

Tracey says:

July 16, 2012 at 5:49 pm

I should have held his baby and had him take his shirt off, no mistaking him then. Abs and tats.

John says:

July 16, 2012 at 3:08 pm

Who's that with Tracey??? ;)

Marisa says:

July 16, 2012 at 3:36 pm

What a great pic! Looks like you had fun! Where's his headphones? :)

Tracey says:

July 16, 2012 at 5:42 pm

Chris Spealler!!!!! One of the greatest athletes ever. Six times to the games and a nice guy. Look at that sweet baby too.

AP says:

July 17, 2012 at 4:07 am

0600 HEATHERHILL Repeats
warm-up: 1.5 mi easy
cash in: 1 x 400m long hill (1:17.9)
WOD: 13 rounds for time of:
125yd hill sprints
5 burpees at the top of the hill
walk down for recovery (roughly 1:50 - 2:00)
(0:47, 0:46, 0:44, 0:42, 0:45, 0:46, 0:50, 0:46, 0:49, 0:47, 0:49, 0:45, 0:48)
cool down: 1.25 mi easy
TOTAL: 3.91 miles

Speal's kids face says, "really? another picture... ooookaaaayy" :)

Meag says:

July 17, 2012 at 6:38 am

my legs are already sore from hill sprints and wall ball shots, but it was fun!

10:39 scaled

Marisa says:

July 17, 2012 at 7:54 am

11-ish minutes rx'd. Tracey made me realize afterwards that I had done an extra round. I don't suggest doing an extra round.

Mandee says:

July 17, 2012 at 7:59 am

At the beach with Nathaniel
Yesterday: a variation of CFHSV's Sunday WOD
2000m run
30 DB hang cleans 50#/35#
50 burpees
Today: a Fran variation
21-15-9
DB thrusters 50#/35#
Pull ups
No idea on our times, but both were challenging and tiring. That's how we keep score on vacation. :)

Daniel Stearns says:

July 17, 2012 at 9:52 am

9:04 rx'd

Mandy M. says:

July 17, 2012 at 11:18 am

Nothing says welcome back like Jake sneaking more weight on my bar while I'm struggling with wall ball shots :) 13:37 VERY scaled. Thanks 6am, feels great to be back in the gym!