Wednesday, 21 March, 2012
Posted by Mandee on March 20th, 2012
16 responses
Warm-up: 250 Meter row 3 Rounds 2 Dumbbell man makers 50 Meter run/sprint Workout: "Team WOD" In teams of 2, complete as many rounds as possible in 30 minutes of: 5 Push ups 10 Kettlebell swings, 24/16 Kilograms 15 Air squats 400 Meter run *Partner 1 will complete an entire round and then rest while Partner 2 completes an entire round. Continue back and forth for 30 minutes. Powerlifting: A. Push Press 5 x 2-3 reps; Rest 4:00 B1. Snatch Pulls 5 x 5 reps @125% 1RM; HEELS STAY ON THE GROUND; Rest 2:00 B2. Ring push ups 5 x amrap -3 @2222; Rest 3:00 C. Accumulate 50 pistols any way you want in 10 minutes. "Jumping Position, Landing Position" with Coach Mike Burgener,CrossFit Journal preview video [wmv] [mov]
16 responses to "Wednesday, 21 March, 2012"
March 20, 2012 at 2:40 pm
March 20, 2012 at 3:02 pm
March 20, 2012 at 3:41 pm
March 20, 2012 at 3:46 pm
And thanks to Mandee for helping me get over my initial fear and making me feel better about the height by telling me that the plates are much softer than the box itself :-) thankfully, I didn't have to test that theory and walked away with my shins intact!
On another note, what are the guesses for the final OPEN WOD this week?
I have been way off so far...
March 20, 2012 at 4:24 pm
March 20, 2012 at 4:56 pm
March 21, 2012 at 2:51 am
A 5 Minute AMRAP:
Ascending Rep ladder of:
Heavy deadlifts, thrusters, or squat cleans (one of those 3) and
Chest to bar pull-ups.
March 21, 2012 at 3:17 am
12.5 im guessing will be 20Pullups, 20KB swings, and 10 heavy Deadlifts - prob 8min AMRAP
March 21, 2012 at 3:18 am
Fun WOD! Good to have a new 101 out with us at 0600. Welcome Dag!
March 21, 2012 at 4:17 am
Today is my one year anniversary of my first "real WOD" after 101. It was "Weaver" a Hero WOD and I remember Jake making me cut it off early so "I would be able to walk the next day." What a huge difference a year makes! I am thankful to the entire staff at CFHSV who strives to make this an enjoyable and productive experience for all of us, and I truly value the relationships I have made through this community of amazing people! Can't wait to see what this next year brings!
March 21, 2012 at 4:39 am
March 21, 2012 at 4:54 am
Hated to miss this one, too much else going on today. Looks like a lot of fun.
March 21, 2012 at 5:23 am
March 21, 2012 at 6:52 am
March 21, 2012 at 7:52 am
9 rounds + 200m
March 21, 2012 at 11:31 am
Hydrogen Burn, I'm going to need some extra protien to get my tail up in the air for chest to bar.