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Wednesday 04/29/09 WOD

By 04/28/2009No Comments

Warm Up

  • 400 Meter Run
  • 3 Rounds of “Cindy” (no time)
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Workout of the Day (WOD)

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Core Work (3 Rounds)

  • 25 Glute Ham Sit Ups
  • 25 Back Extensions

911 fitness b before
911 fitness after Here is the results of 3 months of CrossFit 4 times a week along with Zone Diet.  Brian and Dennis did outstanding as did Humberto.  I lost 8 pounds and went from 24% Bodyfat down to 16% Bodyfat.  We also would like to give Brian Yusem of Delta Body Systems in Boca Raton a shout out for allowing us to use some of his natural products. Check out his website @