Four rounds for time of:
400m run
12 Power cleans (m:155/f:105)
1 Over the bar
Post times to comments.
Mikko Salo at SEALFIT and the Arnold by Rogue Fitness – video [wmv] [mov]
CHAMP and ACSM discuss high intensity fitness programs for military application.
Really enjoyed the morning WOD. Lots of energy and lots of fun!
I should add, 22:57 kinda-sorta rx’ed. 105 on the power cleans (had never done these in a WOD before), and still looking for my over-the-bar, so I did inverted hangs on the rings instead.
What a welcome back WOD this morning. It was so great to be back. Heck I figure if the meds haven’t made me 100% surely crossfit will.
Gold 21:37 🙂
This morning was so much fun and one heck of a workout! Time was 21:02. I ran two of the rounds and the other two I had to do 400m rows due to shin splints (could not run with them any further). Welcome back Michelle!
And to you Kristen “Holy Balls” is all I’m gonna say! 😀
Oh yeah! Holy Balls!!
What a workout! Thank you so much Christina for pushing me though this one. 18:01 GOLD
16:41 as Rx’d
13:06 Rx’d
A lot tougher than it looked.
12:00 Rx’d. Not fun.
18:05 mixture of silver and bronze…thank you Mandy for running that last 400m with me…if it weren’t for you pushing me I probably would have crawled the last one in!!! Thanks to Jeff and Emily for all your coaching and encouragement!!
15:19 Rx’d
Wish I had pushed myself harder…I know I rested a little too much. Thanks Christina for keeping me motivated and Emily for giving me someone to chase!
Made up Monday’s WOD.
7 RFT:
-35 DUs
-Snatch (@65#)
11:26+390
Failed snatch in the 4th round after a miserable run of double unders that round. Should have taken a few more seconds to breath and get my heart rate down before attempting the lift.