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Thursday 07/17/08 WOD

By 07/16/2008No Comments

Since we did a ton of running this week lets switch it around.  Here is a good WOD.

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound

Post time to comments.

The Results are as follows:

Steve B 25:05 prescribed
Lisa M 32:08  10# ball     (Great Job)
Angel  27:45    6# ball  (Ready to go heavy)
Manny   21:28   14#ball  (pushed to the limit)

Trish and Lydia had a modified version today and kicked butt.  Good job.  Lets get some pics next time.

Steve S, Steve L, Joe G and Heather was missed today.  See you next time.


Angel hitting the mark.  A natural!!


Full range of motion and depth on wall balls. 


Welcome to the club.


Little kick in the A@$ to get you going.


Sweating just a little.


I’m coming to see you Elizabeth.  I’m having the BIG ONE!!


Is that all you got is 20 pounders???

Click the below link for a great video on learning how to kip! 
Fixing the Kip, Using the Hip with Adrian Bozman – video [wmv] [mov] (wfs) compliments of Crossfit HQ

Click the below video to show an incredible act of the TGU.
Turkish Get-up Part 4: Variations, Jeff Martone – video [wmv] [mov] (wfs) compliments of Crossfit HQ