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Monday 03/23/09 “WOD”

By 03/22/2009No Comments

Warm Up

  • Light Row or Run 400 Meters then
  • Start with light loads on the below exercises

Workout of the Day (WOD)

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Today was a Great Day watching several members do PR’s on the CrossFit Total. 45 Athletes participated today.

069064 058010
060 033 025
020 021
056 049Samatha from CrossFit Firebase in Orlando stopped by for the Total.  Sam Dead Lifted 225# and could have went up.  Not Bad!  Here she sets up, prior to pulling she will bring up her butt causing her shins to straighten out and place the bar directly under her Scaplua.  Coach Rip would be proud.  If ever in Olrando area stop by her facility.  You can find them by clicking on Friends of CFA on the right.

019Nene doing Back Squats.  Drop the bar a little and keep the chin down.  Good job!!045Heidi feeling 225# on the Back Squat.  059


Post Workout

21 Burpees for time

21 Burpee Salute to the Four Oakland CA. Officers who gave the ultimate sacrifice.  Thoughts and Prayers go out to their families as everyone at CrossFit Affliction – Ft Lauderdale will do 21 Burpees after the WOD.
Sgt. Daniel Sakai, 35, was hired December 2000. He was pr...Sgt. Ervin Romans, 43, was hired January 1996. He was pro...Sgt. Mark Dunakin, 40, was a traffic officer hired in Nov...Police officers killed in Oakland shootings