Wednesday, 11 April, 2012
Posted by Mandee on April 10th, 2012
11 responses
Warm-up: 200 Meter row 3 Rounds: 2 Clapping push ups 4 Ring rows 6 Air squats Workout: A. 12 Minute Skill Work - Muscle-ups B. 21-15-9 reps for time of: 135 pound Hang Power Clean Burpee
Powerlifting: A1. Shoulder Press 5 x 2-3 reps @21x1; Rest 2:00 A2. Deadlift 5 x 2-3 reps @11x1; Rest 2:00 B1. Dumbbell bench press 5 x 8-10 reps @21x1; Rest 1:00 B2. Straight leg dumbbell deadlift 5 x 10-15 reps @11x1; Rest 1:00 "The Zone Chronicles: Boz's Eight Meals to Iceland" CrossFit Journalpreview video [wmv] [mov]
11 responses to "Wednesday, 11 April, 2012"
April 10, 2012 at 2:38 pm
April 10, 2012 at 2:55 pm
April 10, 2012 at 3:02 pm
w/u: 300 (200 pull, 100 swim)
Main: 1 x [100, rest 1:00; 200, rest 2:00, 300, rest 3:00, 400, rest 4:00, 300, rest 3:00, 200, rest 2:00, 100]
1:30, 3:15, 4:58, 7:41, 4:53, 3:12, 1:34
w/d: 150 (with fins)
April 10, 2012 at 3:24 pm
April 10, 2012 at 3:32 pm
Therefore be imitators of God, as beloved children. And walk in love, as Christ loved us and gave himself up for us, a fragrant offering and sacrifice to God. Ephesians 5:1-2
April 11, 2012 at 1:45 am
6:04
April 11, 2012 at 7:59 am
April 11, 2012 at 8:19 am
After 3 years I got my first muscle up. Great coaching Tracey!
April 11, 2012 at 10:06 am
April 11, 2012 at 10:31 am
April 15, 2012 at 11:22 am
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