Monday 13 September

Daniel - HSPU

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25.

Post time to comments.

Compare to 070913.

The Champ” with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]

“Playing in the Weightroom” with Pat Barber, Rob Orlando, Spencer Hendel and Dave Castro – video [wmv] [mov]

From the Vault:
WOD Demo with Dave Leys – video [wmv] [mov]
WOD Demo with Greg Amundson – video [wmv] [mov]

“If you have accomplished all that you have planned for yourself, you have not planned enough.”
– Edward Everett Hale

5 thoughts on “Monday 13 September

  1. Great night at CFI! It was good to see Brandon and Jon in the box! You guys worked hard. I saw many people challenging themselves on the thrusters. Kudos to Kelly for going from the green and blue band combo down to the green band only on her pullups!

  2. I decided to lay of the thrusters again. I did a short WOD from Regionals.

    For time:
    500m row
    25 burpees
    500m row
    25 burpees
    Time: 7:05

    I accidentally did 30 burpees the first time. Thanks for the coaching Brittany.

  3. 12:39 – 85# thrusters, 10 pullups strict/26 kipping

    Small 6:30 class. Enjoyed working out with Kelli, Rosie, and Jon. Great job guys!

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