Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!
Attention Members!!!! There will be no morning classes (6am to 8am) on Tuesday 1/19/10.
Warmup
3 rounds of:
15 Burpees
Samson Stretch
WOD
For time:
50 Walking lunge steps, alternating steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5Pood
30 Sit-ups
20 Hang squat cleans, 95lb
25 Back extensions
20 Thrusters, 95lb
3 Rope climb ascents
Steph 27:30 RXD
Mel 38:28 RXD
Rachael 36:27 RXD
Sylvia 27:30
Nan 30:30
Derek 22:66
Dan 18:26 RXD
Craig 18:47
Kyle 20:07 RXD
Dana 26:25
Paul 18:18 RXD
Garey 24:44 RXD
Peter 22:00
Paddy 22:09 RXD
Josh 19:29 RXD
Scott 20:33 RXD
Chris 30:48 RXD
Dave 10:57
Booze 10:15
Crossfit CenterMass wants to welcome Bernard ,Kara, Dominic, Maryann, and Deidre. Great job on today’s WOD.
came up 1 arm length of 19:20….and then took 11 mins for last rope climb
Solid WOD. Love the creativity.
Tim…WOD
Ran 1 mile
Then Invisible Fran:
for time: 9:57
21-15-9
Squats/ Pushups I added situps
Nice WOD….
Mine today was
warm up
500 M row
5 push up,5 air squats, 5 burpees
run 400 meters
5 push up, 5 air squats, , 5 burpees
run 400 meters
WOD: Blair Morrison’s Trans-Continental Challenge
50 push ups, 50 air squats, 25 burpees
run 400 M
40 push ups, 40 air squats, 20 burpees
run 400 M
30 push ups, 30 air squats, 15 burpees
run 400 M
20 push ups, 20 air squats, 10 burpees
run 400 M
10 push ups, 10 air squats, 5 burpees
38.10 minutes