Tuesday 9-18-07 1800 W.O.D.
Same warm up as 0630…
W.O.D.- 5 Rds. for time of: 5 DB Thrusters (Increase wgt. ea. rd.), 20 KB Swings, 10 Box Jumps (V-Jumps for Amber!)
Go Eric!
Nice work Amber!
Andy you do not look happy right now…
i see you moved to Box Jumps!
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Tuesday 9-18-07 0630 W.O.D.
Warm Up- 400 m Run, 50 Hollow Rock, 40 Turkish Situps, 30 Situps, 20 Pushups, 10 Pullups
W.O.D.- 5 Rounds for time of: 5 Incline DB Bench (Heavy, increase ea. rd.), 10 OH Squats, 15 KB Swings
Go, ladies, go! Love to see strong women!
Hey, it’s Achim!
Betty, great solid form!
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Monday 9-17-07 1800 W.O.D.
Warm Up- 800 m Run, 25 Dislocates, 25 Hollow Rock
W.O.D.- Farmers Carry for one lap around the track between sets of 100 BW Squats, 75 Situps, 50 Swings, 25 Pushups, and
5 Burpees
Looks like everyone has been working on their squats!
Amber in her Stretchalicious ensemble!
I love DC too, Ashley! Do you love Situps?
Big Swing Harold!
Love Pushups?
Farmers Carry, YEAH!!!!
Amber, you’ll have to explain this look later…
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Saturday 9-15-07 Going Away Party at Pierro’s
We will miss you Kymberlie, but not as much as Harold!
…we’ll miss you too, Andy!
Good food, good company…
A big thank you to everyone who made it!
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Saturday 9-15-07 S.O.S. 0930 W.O.D.
Warm Up- 800 m Run, 20 Squats, Stretch
W.O.D.- 10 Rounds for time of: 10 Wallball, Sprint, 10 Pushups, Sprint Return
Wallball is fun for all!
Getting in your last CFCF workout? Were gonna miss you!
Run, Carrie, run!
One of our Crossfittin’ families!
Hang in there Andy!
Nice Wallball, Eric!
Go Ashley!
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Thursday 9-13-07 1800 W.O.D.
Same workout as 0630…
Great height on your Burpee jump!
Push through those heels, Gabe!
Great form for your first time doing Deadlift, Brooke!
AAARRRGGHHH!!!
Go Carrie!
Achim was late…he’s still warming up…
Harold going for 335!
And he got it… NICE WORK!!!
285 for Brooke!
Achim working on 205…
Great job by everyone!!!!
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Thursday 9-13-07 0630 W.O.D.
Warm Up- 400 m Run, 20 Hollow Rock, 20 Turkish Situps, 20 KB Swings
W.O.D.- 5 Rounds of 400 m Run, 5 Deadlifts (HEAVY), and 5 Burpees
What a beautiful morning!
Nice 95 lb. Deadlift, Chandra!
135 lb. for Betty, NICE!
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Wednesday 9-12-07 1800 W.O.D.
Warm Up- 25 BW Squats, 25 Pushups, 25 Dislocates
W.O.D.- 3 Rounds of 800 m Run, 50 DB Push-Press, 50 Hollow Rock
I wish everyone was this happy when doing Hollow Rock. Actually, it didn’t last long….
Go Chris!
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Wednesday 9-12-07 Trainer W.O.D.
We all chose our favorite lifts…Deadlift, Pullups, and Push-Jerk…
John, I promise I won’t break your chalk…
Of course John had to make his more difficult, holding the Medicine Ball between his feet!
Showoff!
What exactly Ali is explaining in the background, we’ll never know!
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Tuesday 9-11-07 1800 W.O.D.
Same workout as 0630 am…
We let Kymberlie sub Flutterkicks…she had a booboo from too many Situps!
Your Pushups look better than most of our Army guys, nice work Carrie!
Her wrist was also bothering her, so we told her she could do Elevated Pushups, she didn’t realize they would be harder!
Great form Harold!
Andy and Kymberlie have got their DB Snatch form down!
Nice jump, Chris!
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