November 22, 2011

Tuesday 111122

“Austin”

As many rounds as possible in 7 minutes of:
2 Muscle ups
2 Deadlifts (Men 345 lbs, Women 225 lbs)

Post rounds to responses.

Holiday Hours

Thursday, November 24th:  Closed

Friday, November 25th:  8:00am & 10:00am

Power Camp starts NEXT MONDAY. Beat the New Years and get a head start on your resolutions in December! You will have wished you started sooner. Classes are Mon, Tues, Thurs, 6:00 am or 5:30 pm. Spots are limited so reserve yours today or try it for FREE. Email Christina at cmmerlo@gmail.com

24 thoughts on “November 22, 2011”

  1. Modified WOD to 3 pull ups, 3 push ups, 2 dead lifts @ 155 lbs

    WOD: 6 rounds + 1 push up

    Thanks for pushing me to go heavier on the DL Angie!

  2. I did “Austin” two weeks ago so I did
    “Amanda”
    for time:
    9-7-5
    Muscle-ups (practiced vertical leap to get to rings :))
    Squat Snatch (95 lbs)
    Wod as Rx’d:
    9:40 (not a PR, but 90 seconds faster than regionals)
    Great job 5am crew!

  3. Mod wod
    Did 6 rds
    First three with mu; second three with five hspu and five pullups
    Used 275#

    After wod did 50 wall balls 1:49

  4. Dead lifts:
    3@85
    3@105
    3@125
    3@135
    3@155

    WOD “Austin”
    W/155#
    6 pushups/6 pullups
    6 rounds + 2 dead lifts & 3 pullups

    Fun workout today!!

  5. Deadlift:
    3 @ 365
    3 @ 415
    3 @ 465
    WOD: 7 rds + 2 pushups
    — sub 6 pullups and 6 pushups for MU’s
    — deadlift as rx’d

  6. Power Camp
    400m Run
    Sprints, Sprints and more Sprints (racing Alex 🙂 Lost cause)

    WOD #1 – 8:59
    4 Rounds
    10 One-armed DB Snatch
    1 Bear Crawl around room
    3 Wall climbs

    WOD #2 – AMRAP 10 Mins
    10 Box Step Ups (20 in box)
    2 Farmer Carry runs around room
    10 Burpees over DB’s
    4 Rds + 2 Runs

    Tabata Medball Situps (14# MB) = 56 total situps

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