Wednesday, 23 November, 2011
Posted by Mandee on November 22nd, 2011
9 responses
Warm-up: 2 Rounds 400m Partner med-ball carry 10 Partner med-ball sit-up throws Workout: 5 Minute AMRAP @ 80-85% 5 Pull-ups 25 Double-unders Rest 4 minutes 5 Minute AMRAP @ 80-85% 5 Wall ball shots 20/14# 10 Box Jumps 24" - step down each rep Rest 4 minutes 5 MInute AMRAP @ 80-85% 10 Deadlifts 135/95# 5 Burpees Powerlifting: A: Bench press work up to a 1RM. Rest as needed between efforts. B:Weighted Pull-up work up to a 1RM. Rest as needed between efforts. C1: Bench Press 3 X amrap -1; Rest 10 seconds C2: Pull-ups 3 x amrap; Rest 5:00 "For Competition and Community: CrossFit Bellevue" with Dan Cerrilloand Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov] "Grant Writing for Kids Programs" by Lura Poggi, and the "Power a Bright Future Grant", CrossFit Journal video [wmv] [mov]
9 responses to "Wednesday, 23 November, 2011"
November 23, 2011 at 12:37 am
Great programming again. Thought I was on pace to get 8 rounds in the last AMRAP...lower back had other plans. After these last 3 wods, it was/is completely fried.
November 23, 2011 at 12:50 am
November 23, 2011 at 1:27 am
0600 was working hard this morning!
November 23, 2011 at 3:39 am
November 23, 2011 at 4:56 am
AMRAP 2: 7+3
AMRAP 3: 5+5
Feeling lower back as well! Warm up was something else as well!
Looking forward to PL tonight, everyone come out and get one more workout in before your Paleo Thanksgiving Dinner!
November 23, 2011 at 5:18 am
7+11
6+4
November 23, 2011 at 6:48 am
6, Single Unders
5
5
November 23, 2011 at 12:50 pm
6+7
6+2
1st Powerlifting class (Really enjoyed it)
285 max 1 rep bench
90 Weighted Pull-up
18 rep body weight bench press and 16 pull-ups
November 23, 2011 at 3:57 pm
100lb pull up
15-15
11-12
9-10