19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

September 20, 2011

9.21.11

WEDNESDAY

"DEJA VU"

6min AMRAP of:

400m Run (done once)

18 Wall Balls…20/14 pounds…10/8 feet

16 KB SDLHP's…70/53 pounds

14 Toes To Bar

12 HSPU's…25/15 plates

6 G.I. Janes

40 feet Walking Lunge…45/25

2min Rest

then:

10min AMRAP of:

400m Run (done once)

18 Wall Balls…20/14 pounds…10/8 feet

16 KB SDLHP's…70/53 pounds

14 Toes To Bar

12 HSPU's…25/15 plates

6 G.I. Janes

40 feet Walking Lunge…45/25

For Total Reps

Lauren
Lauren

Post total reps to comments

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  1. paige Reply

    Rx: 217
    Great class ty!!

  2. Jeff Hansen Reply

    209 reps

  3. TRRN Reply

    Rx 240. Did better my second time around after the 2 minute break,

  4. Quinlan Reply

    Rx 276

  5. Ty Reply

    Rx’d – 257
    Thanks Paige, I appreciate it! Great job today everyone!

  6. YaYa Reply

    169 🙂 everything Rx except no plates on hspu

  7. Ricardo Reply

    Mark – Wow what a sad story and powerful at the same time. It is so cool to see how crisofst is so much more than working out at a gym to look a certain way. It has so many elements that work together to push us to be better in every aspect of life including how we support and care for one another. Its not or at least it shouldnt be about a selfish desire to be better than the person working out next to you but a desire to help those around you be better so you become better as a community. That is what it seems like Zach has done. That is how i feel about each of the trainers and participants at our box It is so neat to see how this tragedy has brought that community closer together. It makes me very thankful for my crisofst family. Thanks to each one of you who help make this community what it is.[]

  8. Daffny Reply

    hughey – 1) 140 didnt finish seoncd pull at all, train wreck2a) 115 goofed up and did 1 of each instead of 22b) BW on 45 s each set first set UB, all other sets very brokenConditioning- total meltdown today, felt like crap so I pussed out and just did pu’s and ghd’s in 3:28 gonna get some vagisil and sleep and hope that helps[]Brent Reply:December 13th, 2011 at 3:29 pmWhat’s the matter Matt, do you have that not so fresh feeling ? Vagisil ? If you need Vagisil, you need more than sleep. []

  9. Biw Reply

    Lot’s of fun Becky. Miss you big time. Was thinking about Jesse’s words today when the wokurot got tough.15:22Rx’d weight. all unbroken.pace slowed on last two setsband assisted HSPU, all unbroken

  10. Nadia Reply

    145 back squat110 double unedrs. I tried to make a deal with Sean-he’s a du superstar that I’d just take half of his and call it good:) He’s fast.Felt good to squat again after such a long break.Thanks to Jeff for help on hspu form.

  11. Abdu Reply

    Great post. I’m afraid the more espexod you become to CrossFit, the more (in numbers) reasons you will come up with as to why it is awesome. As the owner of CrossFit East County, I would like to thank you for the mention in your article. Our member with MS is still going at his program full steam ahead and he’s continuing to make incredible gains. I’m sure there are more cases of others out there with many challenges that make their fitness a priority to overcome their obstacles. Thank you for bringing these stories to light.

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