Courtesy of CrossFit.com
Lift:
Heavy Back Squat
70 - 75 - 85% of 1 RM
5-3-1+ @ 32X1
(Last completed 7/6/10)
WOD:
"Ann Chovie"
12 Min Cap
7 Rds
3 Power Clean BW
4 Handstand Push Ups (Rings, Parallettes, Plates, Abmats, etc...)
Post loads, time and thoughts to comments.
HSPU - These should be very challenging. Up the ante today on the ROM!
Posts
23 comments:
Looks like Dylan in the video?
another good video, looks like a great workout but will not be able to make it, maybe I'll jump on it tomorrow. good luck today to all
mumford and sons??
They're great!
Well that six year old just delivered the swift kick to the nuts I needed, time to train harder...
Mumford and Sons!!!!
One of my many gymnastic goals is to do some bowers as well as he can!!
Nice one today at 9:30, lift: 135 155 175
WOD, 95lbs, HSPU on the 24" box, 45 & 10lb plates 5:25...
cash out: Tabata sit ups
First; Pon, your family is in our thoughts and prayers. We'll definately be thinking of you guys and wishing for the best.
Lift; 185 (5), 205(3), 225 for 3 reps.
Wod; lift (170) 6:09
Cashout 2 X 400 with 30 seconds rest after the first one.
1:09
1:28
Great work 9:30!
Hey OTG Gang:
As Doug mentioned, Pon's sister, Caren Ladd, suffered a massive stroke Friday night in Ocean City. She's been through 2 surgeries so far...they're taking it hour by hour...She's only 43 years old, and has 3 kids...
We normally don't get overly personal on here, but I'm asking our OTG family to send all of our positive energy to Pon and his family in their time of need. I know how tight we are as a group...let's rally around Pon and show him our support.
Thanks Everyone!
You're in my thoughts and prayers Pon.
Pon,
Keepin' you and your family in our thoughts and prayers.
I'll be praying for your sister and family buddy
Pon,
Keeping you in my prayers for healing hands and strength for your sister.
Pon, just checking in and just heard, saying a prayer for your sister and family.
Hang in there Pon, we'll be praying for you and your sister.
Pon,
We're all sending our positive thoughts & energy out to you & your family!
Thoughts and prayers are with you and your family.
RX'd today
205 cleans and ring handstand push ups
Finished 10:58, cleans felt good only failed 3 times, hspu were rough in the beginning but got better. So awkward
Pon I hope everything goes well man,sorry to hear about everything. Wishing for a speedy recovery
Sorry to hear Pon. If you need anything let me know.
Pon
+++++++ vibes ++++++++
Didn't want to disrespect the flow...
Lift: 105-115-130
WOD: 5:09 95/1abmat
Fantastic job on the HSPU's Maria! :)
Lift 125-135-150
wod. 8:37 105 and hspu's rx'd
great crew @430. Great job michelle, chris and niveen!!
niveen...
your pullups are right there! Keep pushin. Let's get over these committment issues ha ha.
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