Wednesday, August 22, 2012
Posted by Mandee on August 21st, 2012
17 responses
Warm up: 4 minute row, easy pace for 30 seconds, sprint for 30 seconds 3 rounds 2 skin the cats 4 push ups 6 lunges WOD: bench press 5 x 5 3 rounds 15 hang power cleans 135/95 15 burpees Powerlifting: A. 20min to work up to a 1RM weighted pull up B. one attempt max reps strict pull ups C. 20min to work up to a 1RM front squat D. 3 x 10 glute-ham raises, rest 2 minutes between sets
17 responses to "Wednesday, August 22, 2012"
August 21, 2012 at 3:41 pm
August 21, 2012 at 4:04 pm
August 21, 2012 at 4:06 pm
August 21, 2012 at 4:22 pm
This pic is amazing! You look great!!
August 22, 2012 at 1:43 am
August 22, 2012 at 3:26 am
August 22, 2012 at 3:44 am
August 22, 2012 at 4:17 am
B. 9:11 Scaled HPC to 125 pounds
I suuuuuuuuuuuuuuuuuuuuucccckkkkkkkkaaaaaaaaa at hang anything.
Karen, your pic is mean! In a most awesomest way!
August 22, 2012 at 5:08 am
A. 70 ( Got a PR at 85#x2)
B. 4:57 Scaled to 65#
Great coaching by Mandee and enjoyed partnering up with sweet Patti! Have a great Wednesday everyone!
August 22, 2012 at 5:27 am
I often talk to guys who are interested in Crossfit. I tell tham that the first thing you must get over is getting your A** kicked by a girl every time you step into the box. They usually snicker at me. Then I show them a pic of Karen, Mandee, Tracy, Jordan and Zan in action. They usually get very quiet and quickly change the subject...:-) Strong athletic Crossfit women are awesome!
August 22, 2012 at 6:43 am
B. 7:05 scaled to 85# because my back is STILL messed up. Boo :(
August 22, 2012 at 7:39 am
August 22, 2012 at 7:44 am
B. 5:54 rx'd
Fun time back in 0600!
August 22, 2012 at 1:52 pm
b. 5:49 rx'd
Great coaching by the one and only Scott Rauer!!
August 22, 2012 at 2:04 pm
B. 5:25
August 22, 2012 at 2:40 pm
B: 9:43 (ugly)
August 22, 2012 at 3:32 pm
Great coaching by Tye
PR on FS 245#