"Crawl"
5 Rds
20 Med Ball Cleans 20/14lbs
10 Pull Ups
20 Double Unders
CA$H OUT:
Row Intervals
2 Sets of 250M for speed
Rest as needed between sets.
Post time, interval times and thoughts to comments.
Holiday Hours
Christmas Eve - 9:30AM
Christmas Day - No Sessions
New Years Eve - 9:30AM
New Years Day - No Sessions
PALEO SEMINAR
BOTH "PR/PALEO CHALLENGE"
ONLY THE "PR CHALLENGE"
ONLY THE "PALEO CHALLENGE"
Posts
24 comments:
Love that quote! Words to live by, sir.
The 10 most popular WODS
Fran is my friend
Cindy my enemy
Helen ran off with 5K
to the amazement of many.
Crossfit total feels
like a fight gone bad
then you meet Annie and she really kicks your ass.
Angie is sweet, but she'll
make you suffer
She hangs out with Filthy Fifty
who thinks he is tougher.
Grace, Grace you ain't so divine
you've been jerking with my head
and crippling my time.
As I sip on my wine & choke on my beer, Merry xmas to all & a Happy New Year!
Aurea, pure poetic symphony !!!
However, I feel as though a possible "intervention" is needed ... when people start writing poems about this stuff, they've officially ingested too much of the "Kool-Aid" !!!
Great stuff !!!
I love it Aurea!!
Hey all,
Check out this link if you have a second. The local paper did a small article on my Family Fun Night last week. See page 5 of the paper, and look for the grandfather doing squats... Awesome!!
http://shorenewstoday.com/pls/index-pdf.html
(Nick, was my ring on that box?)
Catch you's tomorrow @ 3:30!
Good stuff, Doug! Looks like you guys had a good turn out! Hope you attracted some converts! What flavor Kool-Aid did you use?
Hahaha!!! Just kidding... but no, seriously, I heard 'Grape' works everytime.
OTG and OTGers in the news.
http://www.pressofatlanticcity.com/giving_back/article_d2e99dcf-76a5-5d78-87e5-ec0b3f559560.html
Another wod that totally kicked ass!!
WOD: rx 16:16
Cashout: :53.2/:52, and I went for a third round :51.1. Great coaching Nick! And great job everyone!
BTW, I love the chippendale's facebook Christmas greeting....I will never look at my coaches the same!!LOL! That was great!
wow, paid the price today for takin' 2 weeks off....
28:34, f'n dbl unders, cash out: :46.2/:47, great job 9:30 crew, sorry y'all had wait on me to finish..
Doug, glad it went well, congrats!
Great lunch WOD with K-Swat & Rob!
WOD: Rx'd 12:19
Thanks for pushing us through, Justin! P.S. If you can dodge a wrench, you can dodge a ball...LMAO! Nice shot! ;0
WOD - 12:51 Rx'd
Cash Out - 47.9 & 45.5 (No "Splash's")
Med Ball Cleans are SNEAKY Tough !!!
Sorry for inflicting my misery on everyone today. I have a bad cold and it make me grumpy.
WOD: 20 and change, should have been much faster... on the positive my pullups felt really good and strong, it might be time to lose the red band and move to the purple.
No cashout, even though rowing is my specialty, my lungs were not up to it today.
See y'all tomorrow and I promise to be in less of a funk...
Nice to work out with mark shelly and aldo at 630. Very sneaky wod, med ball cleans high volume=unhappy joe
Still trying to figure out how mark eats wendys and works out once a month and beats everyone...
Rx'd 8:55
WOD 11:44 RX'd
Cashout 43/48.4
Med ball cleans ate me up, I'm sure the snatch work prior didn't help. Almost unbroken through the PUs and DUs.
My core is not liking me right now.
wod: 20:51 as predicted, DU's slowed me down. pullups with red and purple...happy with the progress there.
cash out: 1:00 56.3 felt slow.as.shit.
big group today at 430...great job everyone!
oh and Bambi...I def think I have the busted jump rope that you gave back! handle went flying off again today!
WOD 13:51 RX"D
CASH OUT 43.5
Good wod today. Def needed it!
Rx'd 12:33
Thanks everyone for listening to me vent! Felt much better after working out and talking about it!
WOD: 11 something
Cash out: 55 and 56
Yeah, throwing it out there Justin
His soccer skills became apparent when he kicked the ball right in Michelle's eye today:) haha I think a lawsuits coming out of that one:) You know we love you Justin.
10:54 RX'ed
49.2 & 50.8 --- I admit, I kind of gamed these a tiny bit...
hi..i died today during this work out couldn't even combine my DUs at the end it was roughh i realized how to connect the med ball cleans 4 rounds too late haha oops. 16:45 i think?
i thought i could come to the 930 class tomorrow to say bye for good but just realized i won't make my flight if i do that :( i'll probably end up missing it anyways idk how to fly solo so if that happens i'll come back to work out!
merry christmas & happy holidays everyone! i'll be back next semester
Casey - We'll Miss You!! Enjoy your break!!
rx'd- 10:02
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