Tuesday, August 25, 2009

Wednesday August 26 09 GW



Warm Up:

400M

10 Squats

200M

Dynamic Stretching

Skill:

Dead Lift Mechanics

WOD:

100 Box Jumps

100 Bodyweight Deadlifts

9 comments:

  1. Good work this morning everyone. We have set a good bar for the afternoon and evening classes.

    6:00
    Kate 14:22 95 Nice Kate!
    Aurora 21:00 75
    Victoria 21:53 75
    Shawntell 22:46 75
    Vanda 27:51 75
    Sandra 23:05 135

    7:00
    Shawn 17:42 170
    Darryl 19:30 205
    Mike 12:45 160

    Shawn and Darryl, thanks for letting me play with you guys. That was a good one.

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  2. nice work .... shoulds like it sucked

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  3. shoulds like it sucked?

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  4. Silas - Rx'd 15:15
    Dawn - 95# 19:39
    Steph - 85# 17:52
    Colin - 165# 21:52
    Nolan - 135# 19:40
    Jeremy - Rx'd 13:17
    Jag - 85# 26:42
    Heather - 75# 14:48
    Austin - Rx'd 9:25

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  5. Nicely done everyone. How did you all enjoy it?

    Way to go Austin! Well Done.

    Austin continues to be a great example of what can be accomplished with hard work. He is still a skinny little fu*&^r but now he is a really strong, metcon machine skinny little F*(*#er.

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  6. Found the wod blog, thanks tracy.
    I enjoyed that workout too much I think. Crossfit is rockin' my world.
    :-)

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  7. One day I'll cease to be a skinny little fu@%#er!

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  8. Cheers to that Austin.

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