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Thursday 09/11/08 WOD

By 09/10/2008No Comments

Workout of the Day (WOD)

Todays WOD is dedicated to the memories of all the victims of 9/11.

Three rounds for time of:

225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Prescribed:

  • Steven B          20:26
  • Steve Low       20:34
  • Steve Land      26:50    (we need more Steve’s)
  • Heidi B             27:23    (we have enough Heidi’s)

Scaled:

  • Angel                17:23
  • Liz                     29:29
  • Steve Spin       30:15
  • Gayle                11:00  (way too light)
  • Manny               29:00
  • Jen                    23:00
  • Heather            19:42
  • Gus                   18:44

Here is a sample of the Barbell Cert we just went to.  Complements of CrossFit HQ and Mark Rippetoe.

Warning: Some adult language

Deadlift Alignment Part 1, Mark
Rippetoe…
[wmv][mov]

Deadlift Alignment Part 2, Mark
Rippetoe…
[wmv][mov]

IMG_5139 Heidi B doing a Deadlift at the Cert.

P8200742 Jenna Bell does half her body weight on the Kettle Bell.   You should see her Turkish Get-up. Step aside Jeff Martone.  Did I mention she is only 2.  Those tats are not real by the way.  Not until shes at least 4 or maybe 5.

P9091424 Liz doing a Dead Lift.

P9091426 Jen locks out on the DL.

P9091432 Steve Low doing Hand Stand Push Ups.

P9091429 Heather shows us her War Face.

P9091444 Heidi B does Bridged Hand Stand Push Ups.

P9091448
Angel is excited about doing Pull Ups.  Nice Abs by the way.

P9101458 Steve Spin locking out his DL.

P9101462
Steve Land decided to turn into a Sailor and come in with a 15 pound vest.  That was a big mistake.

P9101478
Judging by your facial expression Gayle – you love Abmat.

P9101479
Gus came in and drank the Kool-Aid and is hooked on CrossFit.

 

 

Steven