Warmup
Run 1mile
WOD
“Fran”
For time:
21-15-9
95lb/65lb Thrusters
Pullups
CrossFit Crashes the C.R.A.S.H. B.s
By Tommy Hackenbruck and Tanya Wagner
September 6, 2010
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The CrossFit Journal covers different aspects of the CrossFit Program in great depth with articles, drawings, photos, links, challenges, and assignments. |
WOD Monday 030110
17 Responses to “WOD Monday 030110”
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World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
Links
AM CLASS:
AS RX’D
Jeremy 4:43
Ryan 5:18
Pat 8:35
Josh 9:18
Mike D. 9:31
Dixie 14:31
ADV
Deanne 9:34
Shawn 9:47
Bill 9:56
BEG
Liz 7:50
Tim S. 7:45
hey meathead, this is all your fault… Thanks
Dear Lt.
Meathead say….Your welcome. Unga Bunga…
RxD
Chris-4:39
MikeC-4:40
Luis-4:35
MikeS-3:10
Lt-3:30
GareyD-4:36
Nate-6:38
Adv
Dave-8:36
Dana-9:30
Edie-9:06
MikeMc-8:51
Beg
Tracy-14:25
I humbley bow to the 11-1 CFCM group. You all killed Fran…….good job
He means you F’n murdered Fran
EVENING
RX’D
K.C 10:03
PAUL 2:51*
JOSH 3:23
PADDY 6:19
JOE E. 5:09
JOE 2:58*
DAN 3:28
MEL 4:58
JIMMY G. 6:16
VIN 6:18
ADVANCED
SCOTT 3:57
CRAIG 3:56
BEGINNER
LT. ROY 9:33
MIKE 6:59
JEFF 6:38
CHASE 8:03
DAVE 5:25
JOHN 5:30
HEY RYAN DON’T BOTHER WASTING YOUR TIME BOWING DOWN TO THE 11-1 CREW. CHECK THE TIMES FROM THE 4-7. IT IS NOT A TYPO. THAT IS TWO GUYS WITH SUB THREE MINUTE FRAN TIMES.
Mike, it was a given that you guys were gonna kill it..good job fellas and gals….
Keven Phx AZ 8:00 flat as Rx
Great job everyone – Paul you did a 2:51 like it was nothing. Amazing.
i stand by my 11-1 crew. especially given the fact that it consists of about 10 people.
of course no offense to the other groups
Great times across the board, but most amazing is the amount of folks under 3:30 now. Congrats Paul on the 2:51!
Hey Garey,I guess we are a waste or time. Thanks anyways guys…
ME AND THE REST OF THE 11-1 FOGGIES CHALLENGE THE 4-7 CREW TO A GOOD OLD FASIONED ROCK FIGHT @EAST PARK SUNDAY
watch yourself during that rock fight, the 6-8 crew might be hiding in the woods with slingshots and pellet guns…
On behalf of the 4-7 group we accept your challenge Garey. Leave your walker at the curb tho old man….
Garey if you have a walker I must have a wheelchair.