Wednesday, 31 August, 2011
Posted by Mandee on August 30th, 2011
21 responses
Warm-up: Group med-ball toss followed by 10 minutes of rope climb practice Workout: Complete as many rounds as possible in 10 minutes of: 15 Wall ball shots, 20 pound ball 15 foot Rope climb, 1 ascent Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball). Post rounds completed to comments. Cool-down: Sit quietly for 3 minutes! Powerlifting: 3 x 5 Perfect push-ups 3 x 5 Negative ring dips Dynamic effort bench 3-3-3-3-3-3-3-3-3 3 x 3 Weighted dips 3 x 10 Face pulls w/band AMRAP bench press @ 85% of 1RM "Behind the Scenes: Part 4" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov] "Can You Rest While You Run?" with Dr. Nicolas Romanov - video [wmv] [mov]
21 responses to "Wednesday, 31 August, 2011"
August 31, 2011 at 4:27 am
August 30, 2011 at 1:56 pm
August 30, 2011 at 2:20 pm
August 31, 2011 at 12:56 am
August 31, 2011 at 2:30 am
August 31, 2011 at 3:12 am
Someone heard Tim crying in the shower the other morning mumbling something about missing his shower buddies
August 31, 2011 at 3:13 am
ran out of gas at the end of this one. Good wod!
August 31, 2011 at 4:49 am
August 31, 2011 at 5:25 am
August 31, 2011 at 7:09 am
This was a great WOD, but I gotta admit it really made me mad. FINALLY got my first rope climb and couldn't get even one in a WOD. Note to self: NEVER change shoes/gloves/whatever once you finally get something for the first time.
Great work, everyone.
August 31, 2011 at 7:47 am
It felt good to be back
August 31, 2011 at 8:05 am
August 31, 2011 at 8:08 am
August 31, 2011 at 8:35 am
My WOD was:
3 rounds each for time
15 clean and jerks-135#
run 200m
row 250m
Rest 10 minutes between rounds
3:41-4:14-4:05
August 31, 2011 at 9:01 am
August 31, 2011 at 9:29 am
August 31, 2011 at 9:47 am
August 31, 2011 at 11:31 am
August 31, 2011 at 1:35 pm
September 1, 2011 at 4:28 am
September 1, 2011 at 4:29 am