Sep 20, 2011

092111 WEDNESDAY

Open Gym

AMRAP in 17 minutes of:
10 thrusters (95/65)
20 walking lunge steps
15 back extensions with 25# plate

The sub for back extensions in the event of crowding on the GHD is "good mornings" with a 45lb bar.


If you would like more IMCF FGB pics Erin has done some editing and posted them to her website. Email her if you would like one.


Fight Gone Bad 6 at Core CrossFit from Full Squared Productions on Vimeo.

12 comments:

Greg M said...

Worked on Shot Put and Long Jump this morning for the German Proficiency Badge.

Dan said...

4 + 7 lunges. Kiddee up!

Unknown said...

4 + 19 lunges.

Lance said...

6 rds as Rx'd

Alex E. said...

6 rounds at 85lbs. Good times.

Scott said...

6 rounds Rx'd. Finished at 16:58 then collapsed. Thrusters seemed alot heavier than normal, but not much spring left in hips and legs after this week of PT.

Greg. Good luck with GAFPB. I did it in spring and boy was it fun. I had waited 12 years to do it, so I was pretty excited. Dang 100m dash was my goat, but I made it. I am no Usain bolt; more like a turtle with tight hip flexors. I still have the black toe nail from the Ruck Run. It is about half way grown out now. :) It was a great experience. If you get the chance, there is a private range that you can rent ammo and pistol to practice in MO. If you haven't picked up a gun in a while it may be worth it. My suggestion is to get to the range early and get it done.

Jimmy S. said...

5rnds of pain. Thruster were tough, but those back extensions killed me. I'll use that as my excuse for sucking in the GPB pt this morning.

Scott said...

CROSSFIT Games on tonight on ESPN 2 at 2000 (EST). Set your DVRs

Brian S said...

5rds plus 10 thrusters. Rx weight.

Kay said...

Scaled with two 20# dumbbells during thrusters: 7 rds plus 16 lunges.

April said...

5 1/3 rounds + 8 lunges.
45#, no added weight to back extensions due to some previous aches I didn't want to aggravate.

Taking recommendations for a legit sports masseuse...

Amy said...

Exactly 6 rounds as Rx'd (65lbs/25lbs)