Tuesday, September 3, 2013

Warmup:
Coach Led

Strength:
Shoulder Press
5 Reps EMOM for 10 Minutes

WOD:
30 Deadlifts
30 Hspu
30 HPC
30 Pushups
30 Push Jerks
30 Situps

Courtesy of Crossfit Mayhem 121112

Romans 5:3-4

3 Not only so, but we[a] also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope.
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1 comment:

  1. JAXMonday, November 11, 2013

    Bee: 16:52
    65#--Push Press instead of Push Jerk

    Ironhide: 22:56
    Box Hspu--73# DL/Hpc/Pj

    Shockwave: 25:15
    2 Abmats
    113# DL & Hpc--93# Push Jerks

    Sideswipe:
    33#

    Rampage: 17:44
    75#--Box Hspu

    Ratchet: 17:40
    95#--Two abmats

    Swerve: 13:05
    55# Shoulder Press
    Box Hspu--75# DL and HPC--65# Push press

    Maritza:
    Form work-15#
    Medball DL-Bench Hspu

    Prowl: 21:30
    75# Shoulder Press
    95# Workout

    ReplyDelete

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