November 14th, 2009 | Author: Beautiful day with lots of lookers as we took the wod outside.
The wod included:
4 teams of two:
Laura/Chuck daughter/father
Emily/Alicia sisters
Greg/Sarah father/daughter
Armando/Wendy cousins
5 stations:
squats/sprints lunges/kb swings
row/jump rope box jumps/push ups
flying burpees/situps
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400 meters 800 meters Add new tag back extensions back squat Bear Complex bear crawl Bench Press box jumps burpees Clean and jerks cleans Crossfit deadlifts death by clean and jerks Double-unders Fitness Free Saturday Workouts front squats GPP handstand push up Hang Power Snatch kettle bell swings knees to Elbows Muscle Ups overhead squats power clean Pull-ups Push Jerk Push Press push ups rest ring dips Row running SDHP shoulder press sit-ups snatch squats tabata Thrusters wallball WOD Workout
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A fun way to wake up this Saturday morning- lots of energy in the air.
Thanks to Laura for your two referrals today-Crossfit is catching on and there’s no better explanation than –”just come with me, I’ll SHOW you what Crossfit is”
That is right Wendy…it was a great WOD…Saturday is becoming the most fun WOD of the week…great jod everybody today…and thanks to Alicia for the hair cut.
Warmp up
Clean squat 3×3
135/185/235(PR)x2
Fail the last one…I clean it but I couldn’t stand up…close to 250#…RX’D King Kong here I come!!!!
WOD
AMRAP in 1 min of:
squats 50/sprints 4 (40m)
row 20 cal (D/6)/jump rope ?
flying burpees 14/situps 29
lunges 25/kb swings 30 (2 pood)
box jumps 35/push ups 40
P.S. For all does UF crossfitter that like boxing…today I’m going to have the Cotto/Paquiao fight @ my house…everybody is invited…if u r interested give me a call to my cel 859-486-7942 for direction…Cotto Cotto Cotto!!!!!!