New to CrossFit?
Blog Archives and Benchmarks
« Friday September 7, 2012 | Main | Wednesday September 5, 2012 »
Wednesday
Sep052012

Thursday September 6, 2012

Mike Mac working through his HSPUs yesterday.

 

 

 

Class WOD

A. 3 rounds for quality:

  • accumulate 30 sec in an L-sit
  • 10 ab wheel reps
  • 3-5 pullovers (or skin the cats)

B. For time:

  • 400m sled push (sled + 90/45)
  • 50 box hops (24/20)
  • 50 wall ball shots (20/10, 10ft/9ft)
  • 400m run

 

 

Daily ROMIK

A. SMR: shoulders

B. 2 min stretch per side on:

  • hammies
  • pigeon
  • wall of death

C. OHS position work

 

 

Post results and thoughts to comments.

PrintView Printer Friendly Version

Reader Comments (9)

Visited CrossFit Prestige in Miami this morning. I was the only one there at 6 am! It was hot as hell and humid beyond belief. http://crossfitprestige.com/

20 min AMRAP:
10 SDLHP (65#)
20 lateral bar hops
10 hand release push ups

6 rds + 2 push ups RX

September 6, 2012 | Unregistered CommenterJess

A. L-sits on rings, 15-15, 15-10-5, 10,10,10; got one pull over, rest were STK)
B. 19:28 Rx (or maybe :38?, can't recall what is on the board).

September 6, 2012 | Unregistered CommenterJustin H

A) 30 second "chair" sit and could not skin the cat
B) 23:13 (rx)

September 6, 2012 | Unregistered CommenterScott L

Metcon: 12:58Rx

September 6, 2012 | Unregistered CommenterJames

13:50 Rx

September 6, 2012 | Unregistered Commenter27

16:06 Rx w/ 14# wb

September 6, 2012 | Unregistered CommenterLH

MetCon:
18:04 RX

September 6, 2012 | Unregistered CommenterBen E.

Who is this Mike Mac guy? I wouldn't mind getting into an inverted position with him sometime!

September 6, 2012 | Unregistered CommenterBrooklyn Decker

15:31 RX

September 6, 2012 | Unregistered CommenterScott L

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>