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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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!!!!!!