Friday, September 25, 2009

Friday, September 25, 2009

Every single of those actions will start a chain reaction, however small, that makes a profound difference in the lives of people that I will never meet. — Philip Kiracofe

Warm-up: 10 min Rope/Bike; 5 Body Rows/10 Push-ups/15 Walking Lunges – 2 rounds

WOD:

And down we go!

10-9-8-7-6-5-4-3-2-1 reps of:

Pull-ups

Burpees

After rounds 10, 9, 8: 12 Box Jumps

After rounds 7, 6, 5: 12 KB Swings

After rounds 4, 3, 2: 12 Squats

After round 1: 36 Sit-ups

Only 3 CrossFitters battled through this one this morning. Shannon earned her Gold Star in 16:05 (blue band, 16’’, 35#), followed by Greg in 16:58 (20’’, 45#) and Erik (16’’, no swings/squats, 12 Sit-ups) in 18:40. Great job, guys, hope to see you for FGB tomorrow, Greg & Erik! 


IMG_2640  

IMG_2647  

IMG_2648  

IMG_2652  I think Erik had enough for today!

By | 2012-04-16T03:05:21+00:00 September 25th, 2009|Uncategorized, WOD|0 Comments

About the Author:

Leave A Comment