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Lifting Ourselves and One Another

Sunday, September 14, 2008


5 rounds for time:

400m Run

30 Box Jumps

30 Wallballs


Coach’s notes:  Use 24″ box for box jumps.  Guys use 20 lb ball and gals use 12 lb ball for wallballs.  Post time to complete to comments. 

Congrats to all OPT fitness challenge competitors!

Comments: 9

As a consolation prize for not being able to compete in yesterday’s OPT Fitness challenge, I raced a 10k run this am (corporate challenge).
40:59. Happy with the result given the fact that in the last year I ran only as per the WOD requirements and never longer that 5k.

Same race as Pierre
someone said it was 10.4k, I’d like to believe that was true.

as prescribed

Time: 40:37

Congratulations Kathleen and Mike F !!!!
Good work to all Challenge participants! sounds like it was a great day.

today’s “Kelly” WOD
i have strong words for that wallball…. can’t type them here!
36:53. (12lb wall ball and 20″ box jumps)
I got’er done.

Couldn’t see the time recorded as I had too many black spots in my vision.
Thanks, DJ, for your help in the box-jumps — think it will make a huge difference. Also for counting to 3 for me — who would have thought that would have been so tough!
Also – congrats to all challenge participants.
Kathleen – your hard work and dedication is inspirational….way to go!
Mike – diddo!

Wall balls; 14lbs
There is a slight chance I did 6 rounds not 5, I get so confused with one digit numbers during a Crossfit workout.

10 min. Fran at Crossfit cert; As rx’d, had 3 pullups left, hands were bleeding.
Ran 9km in 64min @ home.

Congrats to all Challenge competitiors and runners alike!

G; 26:03 Mistakingly used 20″ instead of 24″ box. Well done yesterday Mike!
K; 28:54 used 20″ box as Rx’d.

Did Sunday’s today…
Limited by the gyms equipment to 13lb wall ball, 18 inch step
Total time – 31:21

As Rx’d

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