MONDAY – 100405

PALEO/ZONE/PERFORMANCE WOD:

400 meter run for time
Rest 3 minutes
1 minute max burpees
Rest 2 minutes
1 minute max squats
Rest 1 minutes
1 minute max Ab mat sit ups (anchored)

then

Row 500 meters for time. (optional)

Post scores to comments. Partner up, we will be going in heats so all reps can be counted.

Compare to 100111

ANNOUNCEMENT: FINAL WEEK FOOD LOGS ARE DUE TODAY! PERFORMANCE WODS WILL BE GOING ON ALL WEEK.

WE WILL BE TAKING “AFTER” PICTURES STARTING TOMORROW SO BE SURE TO STOP BY BEFORE OR AFTER CLASS TO HAVE THEM TAKEN.


100404 EASTER TEAM WOD

6AM CLASS
Edwin: 1:30/16/35/37 (1:52)
Gary: 1:09/24/60/45 (1:53)
Fernando: 1:24/15/47/35 (2:02)
Bryan: 1:08/27/50/34 (1:36)
Grace: (–)/21/67/41 (2:12)
Chris V: 1:07/20/48/38 (1:35)
Tony G: 1:13/27/59/47 (1:43)
9AM CLASS
Jeff: 1:31/16/40/38 (1:34.7)
Amy: 1:27/16/44/38 (2:19.0)
Chris M: 1:25/16/51/37 (1:45)
Heather: 1:29/20/42/31 (1:58)
Tim: 1:21/16/39/30 (2:00.1)
Natasha: 1:43/17/43/40 (2:31)
Armando: 1:22/21/60/31 (1:46.4)
Scott: 1:44/22/57/45 (1:53)
Mike O: 1:31/18/49/38 (1:46)
Latoya: 2:08/13/30/26 (3:06.8)
Malia: 1:20/22/55/33 (2:01.3)
Erica: 1:40/17/40/43 (2:23.9)
Lauren: 1:31/18/45/35 (2:15.3)
Jackie: 1:29/18/45/36 (2:24.7)
Nannie: 1:52/13/34/25 (2:18)
Ernesto: 1:35/12/33/23 (2:02.5)
Stephanie: 1:16/16/39/31 (2:25)
Farrah: 1:37/19/52/40 (2:16.7)
Mindy: 1:41/16/50/33 (2:21)
4:30PM CLASS

5:30PM CLASS

6:30PM CLASS

7:30PM CLASS

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9 Responses to “”

  1. LOL! Whoever did the video… that was AWESOME! AGAIN! And I loved end, the timing of the music was classic!

    How far was the run? And great job folks!

  2. glad you liked it Jeff. the run was approximately 600 meters.

  3. Great vid! Beef. It’s what’s for dinner. 🙂

  4. GREAT video and music. Next time, please try not to get the back of my head so much . . . it reminds me that I am losing my hair! (:

  5. ROFL Gary!!! So THAT is what the music was from…. I knew it was familiar…hahahahh!

  6. Chris, what were the dampers set at this morning on the row? 7?

  7. that depends on the person. you set it at whatever damper setting you want. don’t know what one they chose to do.

  8. How not to demonstrate a standard at a sectional games event … http://media.crossfit.com/cf-video/Games2010_AgainFaster_ALMen.mov

    Alabama sectional 1:34 in

  9. Jordan K Says:

    ouch

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