225/155 pound Deadlift, 21 reps
50 Squats
135/95 pound Push press, 21 reps
225/155 pound Deadlift, 15 reps
50 Squats
135/95 pound Push press, 15 reps
225/155 pound Deadlift, 9 reps
50 Squats
135/95 pound Push press, 9 reps
CrossFit Hot Springs |
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For time: M/W #'s
225/155 pound Deadlift, 21 reps 50 Squats 135/95 pound Push press, 21 reps 225/155 pound Deadlift, 15 reps 50 Squats 135/95 pound Push press, 15 reps 225/155 pound Deadlift, 9 reps 50 Squats 135/95 pound Push press, 9 reps
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Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent (5 pullups) 10 Ring dips/bar dips 20 Wall ball shots, 20/14 pound ball Push Jerk 2-2-2-2-2-2-2-2-2-2 reps
Yep...another heavy day...but there will be a "treat" for all of you wanting more. Snatch balance 1-1-1-1-1-1-1
Allison Bishop 133-138-153-158-163-168-173lbs. Allison NYC on today's WOD - video [wmv] [mov] "I LOVE lifting. I'm on a mission to get as many women as possible to stop being afraid of lifting heavy. I started a Babes & Barbells club at my gym and all the girls are getting so strong and enjoying every second of it. It's a beautiful thing! I'm super proud to say that on Friday I qualified to compete at Nationals in Olympic Weightlifting in my weight class (53kgs) and the one up (58kgs). I'm so nervous and excited! Never could have done it without CrossFit! <3 Thanks for the love, everyone!" -- Comments--CF Journal 06/05/2011 Comment #27 - Posted by: AllisonNYC at June 5, 2011 7:38 PM 2011 CrossFit Games Regional Workout 6
For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint 2011 CrossFit Games Regional Workout 4
For time: 100 Pull-ups 100 Kettlebell swings, 24kg 100 Double-unders 95 pound Overhead squat, 100 reps Mens times last weekend were nearly 18 minutes to upper 20's at the various regional sites. Womens times were nearly 19 minutes to almost 30. So, there will be scaling tomorrow for many of you. This will be challenging...I know all of you are up for it. "Moon"
Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 40 pound dumbbell Hang split snatch, 10 reps Left arm 15 ft Rope Climb, 1 ascent Alternate feet in the split snatch sets. Kristan Clever 12:22 (30lb dbs), Rebecca Voigt 14:50 (30lb dbs), Katie Hogan 19:52 (30lb dbs). U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday. |
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