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Thursday 10/09/09 WOD

By 10/08/2008No Comments

“If you’re not nervous before you train – maybe you’re not training hard enough” that was quoted by one of the actors from the 300 Movie before partaking in a Gym Jones Workout which is very similar to CrossFit Methods.

 

Workout of the Day (WOD)

“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

4 Rounds of Cindy “Apollo Challenge”

Core Work:

  • Leg Raises    3 x 15-25
  • Glute Ham Sit Ups  3 x 15-25

PA082095

Not bad for a first timer.  Keep up the good work.
PA082103

Gus worked the hardest I ever seen tonight.  Great work.
PA072094

Stephen Spin’s Helen time improved by 4 mins and he didnt scale it this time.

IMG_5258 Dana was getting a good kip on her pull ups.  Great job!!

IMG_5252 The morning girls club in action.

IMG_5247 Are those abs or is it a shadow.  Maybe air brushed.

 

 

Steven