Saturday, May 16, 2009
- Rob C. Geoff, Michelle, Stacey, Taylor and Laura
10 rounds for time:
10 DB Power Snatch
10 Medicine Ball Walking Lunges
Coach’s notes: Guys use 45 lbs and gals 30 lbs for power snatch and 20 lbs and 14 lbs for medicine ball walking lunges. Post time to complete to comments.
Holiday schedule info – Monday’s classes will run as usual on Victoria Day (Mon. May 18).
What an amazing team we have representing CFC, competing for the Affiliate Cup at July’s CrossFit Games – that’s a picture of 6 strong, well-rounded athletes!
Congratulations CFC team…give ’em heck at the Games 🙂
Congrats CFC Dream Team–way to represent. We will all be cheering you on! Bring Home that CUP!!
And hey, its really cool that CrossFit games now has a ‘Seniors’ category…
And feel free to check out
http://www.crossfitkids.com/ for some more pics of our CFC Preschoolers–Reece, Ava and Madeleine…
Wicked Awesome!!!
INSPIRING!!!
So incredibly proud guys! We are so lucky to have such a strong group representing us!
9:30 with James
1-6 ladder with partner= 1 Burpee/2 Jumping Jacks/3 Squats
3x row 45s, rest 15 sec, 45s goblet squat, rest 15 seconds (alternating with partner)
45# DB Deads + 25# DB PP- 30 DL/50PP/30DL/35PP/30DL/20PP= 8:49
5 rds- Abmat sit ups 30s, rest 15s, 30s bridge hold, rest 15s
Figured I would lay out the whole WOD so that everyone else can just fill in their time and weight on the deadlift/push press.
8:41 with 45# DL, 25# PP
Deadlifts were straight through, push press was broken into sets of 5 for most of it.
10 rounds 1 min AMRAP Squats/1 min rest. Total: 464
51/47/50/49/45/42/43/46/42/49
Ouch
Thanks for the template Tlaw!!
8:22 with James
1-6 ladder with partner= 1 Burpee/2 Jumping Jacks/3 Squats
3x row 45s, rest 15 sec, 45s goblet squat, rest 15 seconds (alternating with partner)
40# DB Deads + 15# DB PP- 30 DL/50PP/30DL/35PP/30DL/20PP= 8:22
5 rds- Abmat sit ups 30s, rest 15s, 30s bridge hold, rest 15s
Moving all workout like madman. Thanks Sifton for your help!!
23:54 as Rx’d
Chantal,
“Seniors” category?
You’re going to hurt Michelle’s feelings.