Monday 03/19/12

Reminder:  There will be no class this Saturday (03/24/12); however, talk to Peter, Andy, or Lori G. - I believe they have a special gathering in the works for you that day!


Overhead Squat
2 x 5, 1 x 5+


7:00 AMReAP of:
Burpees

This is the CrossFit Games Open 12.1 - the first workout on the way to qualifying for the Games.  For workout instructions and a demo, click here.


Finale:  20 strict pull-ups.  Choose a pull-up option that requires you to break the pull-ups up into 2-4 sets (so if you think you can get all 20 in a row, don't choose that option).  Options in order are ring rows, bands, regular, and weighted.  Between sets, grab a lacrosse ball and get your mob on.


Moving that rope with speed
03/17/12

5 comments:

AndyB said...

Overhead Squat
2 x 5, 1 x 5+ *95 x 12 ... next up 105*

7:00 AMReAP of:
Burpees *71*

Finale: 20 strict pull-ups. Choose a pull-up option that requires you to break the pull-ups up into 2-4 sets (so if you think you can get all 20 in a row, don't choose that option). Options in order are ring rows, bands, regular, and weighted. Between sets, grab a lacrosse ball and get your mob on. 4 x 5 *red band ... phil tip ... don't stop at the bottom*

Rowdy said...

OHS 2x5, 1x5+ - 65#

7 min AMReAP of:
Burpees - 55

Finale: 20 strict pull-ups.

Made it through about 16 when Phil grabbed his keys to lock the door so I thought I would let him go home.

Rowdy said...

OHS 2x5, 1x5+ - 65#

7 min AMReAP of:
Burpees - 55

Finale: 20 strict pull-ups.

Made it through about 16 when Phil grabbed his keys to lock the door so I thought I would let him go home.

AndyB said...

Yo all - reference Saturday work out for me. Regretfully, I will be unable to attend ... Dental appt. Andy

Lori Newburn said...

Overhead squat:
2*5, 1*5+
43*7

7 min AMReAP of:

burpees #42#

20 strict pullups(purple+green)

 
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