Dave Lipson: 165-185-192-197-202(x4)lbs.
Dave Lipson on today's WOD - video [wmv] [mov]
CrossFit Hot Springs |
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Shoulder Press 5-5-5-5-5 reps
Dave Lipson: 165-185-192-197-202(x4)lbs. Dave Lipson on today's WOD - video [wmv] [mov]
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Three rounds for time of:
12 Muscle-ups 75 Squats Austin Malleolo 7:40, Kristan Clever 9:31, Pat Sherwood 10:43, Miranda Oldroyd 14:13, David Shanahan 14:13, Rebecca Voigt 16:50. WOD Demo with the women of Valley CrossFit by Again Faster Equipment - video [wmv] [mov] WOD Demo with Pat Sherwood and Miranda Oldroyd - video [wmv] [mov] "Isabel"
For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Rebecca Voigt 3:33 (95lbs), Kristan Clever 7:41 (135lbs). WOD Demo with Kristan Clever and Rebecca Voigt by Again Faster Equipment - video [wmv] [mov] "Bradley" 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Kristan Clever 19:36, Rebecca Voigt 21:31. U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed. Post number of minutes successfully completed for each exercise to comments. Their sum is your score. Laurie Galassi 32 (15 HSPU + 17 Pull-up), Jesse Bazarnick 31 (12 HSPU + 19 Pull-up). WOD Demo with Laurie Galassi and Jesse Bazarnick - video [wmv] [mov] Behind the neck Jerk 1-1-1-1-1-1-1
Here's a great demo of the behind the neck jerk with Russell Berger...he's only 150 lbs and he eventually gets 300 lbs overhead. Russell Berger on today's WOD at 150lb bodyweight - video [wmv] [mov] "Gator" Eight rounds for time of: 185/135 pound Front squat, 5 reps 26 Ring push-ups U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines. |
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