MONDAY – 090622

“Michael”

3 Rounds for time.

Run 800 meters
50 Back Extensions
50 GHD Sit ups

Sub Back Extensions for Good Mornings if necessary. Sub GHD Sit ups with weighted situps. Post time to comments.

ANNOUNCEMENT: CROSSFIT 305‘s Challenge is this Saturday, June 27th @ 1pm. Please RSVP a spot by emailing your name to crossfit305@crossfit305.com. We will all meet at our location at noon to carpool over there. Visit 305’s site to check out the WOD. Looks like fun!

Josh Everett – Food Journal

(courtesy of the CrossFit Journal)
IMG_1944
Forging Strong Families. Go Jim, Elaine, Brian, and Nicole!
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IMG_1955
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IMG_1958
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6AM CLASS
Rome (rxd): 30:34
Brian (rxd): 40:25
Jim (33/SU): 42:17
Ileana (Row 1000m/12/SU): 47:47
Daniel (33/15): 40:34
Lead (35/15): 43:08
8:30AM CLASS
Farrah (35/15): 30:34
Mindy (Row 1000m/33/15): 31:38
Darrell (rxd): 34:55
Ryan (rxd): 27:37
Rio (Row 1000m/33/15): 37:07
Yolanda (35/15): 33:03
Sam (45/25): 30:01
5:30PM CLASS
Maria (37/15): 33:10
Roe (35/10): 36:40
Skippy (rxd): 31:11
Andrew (rxd): 31:31
Alexis (33/15): 27:56
Maureen (Row 1000m/15/10): 32:38
Doug (45/15): 33:58
Melissa (33/10): 34:06
Jackie (Row 1000m/37/15): 32:56
Sue (Row 1000m/15/10): 37:39
Lauren (37/15): 36:52
6:30PM CLASS
Grace )37/15): 29:22
Robyn (row1000m/37/15): 27:56
Rahel (45/15): 34:00
Toi (45/15): 29:52
Chris V (45/15): 29:55
7:30PM CLASS
Maynor (45/15): 28:49
Debra (3Rds: 75squats50GM50SU): 25:47
Tatiana (37/15): 35:23
Mirella (33/10): 35:29
Bobby (45/15): 34:53
Nicole (35/15): 33:02
Daniela (37/15): 36:39
Adrian (rxd): 37:05
Sabrina (37/15): 32:27

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6 Responses to “”

  1. Oh (expletive)!!! The last time I did this WOD my abs locked up and I couldn’t stand up straight for a week after. And then I had some swelling in that general area so it looked like I swapped my six-pack for a keg…

    This one gives me chills. See y’all tonight.

  2. antonygraf Says:

    203 du’s straight…I’m back Bi@#%es!!!

  3. antonygraf Says:

    10 rounds
    5 pull ups
    5 155 power cleans
    5 burpee’s
    100 m run
    25:27

  4. didnt have a GHD…….did tabata something else, score: 339

  5. my time is wrong 😦 i got 32:56

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