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Lifting Ourselves and One Another

Tuesday, March 17, 2009


 –21, 15, 9 rep rounds for time of:


Overhead Squat


Coach’s notes:  Guys use 95 and gals 65 lbs for the OHS.  Post time to complete to comments.

CrossFit Kids classes at CFC HQ-Tues 4:15-5 and Sat 8:45-9:30 for children ages 6-12.  Introduce your child(ren) to the benefits of CrossFit while you do your WOD, and have them show you how fun fitness can be!!  Up to two classes per week for only $50/child/month.  Drop in and try it out for only $15/class.

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Comments: 21

That is a nice front squat! Good Job!

7:47, scaled to 55lbs (warmed up to higher weight but just didnt feel stable so ended up at 55lbs… did the first set straight thru, 2nd racked once, 3rd straight thru)

around 7-8mins- hit stop on the watch at about 12s in…not sure how. As rx’d, glad I finished it today after yesterday’s!

3X5 Deadlift up to 245 lbs.
12-9-6 Deadlift with 145 lbs. one minute rest between sets
6:56 @ 65 lbs.
24 yom
163 bwt.

sub’d 45# bar

Did the WOD @ 6:00 a.m. with the gang

2 rounds for total of
1 min walking lunges -1 min rest
1 min push press 45#/30# – 1 min rest
1 min row for calories – 1 min rest
1 min box jumps 24″/18″ – 1 min rest
1 min SDLHP 45#/30# – 1 min rest
1 min row for calories
Rick 317 Adelle 270
What a way to start the day!

I tried 55lbs but dropped it after 2 squats. I also dropped 50lbs. I used 45lbs with difficulty but made it through the workout. I racked it a few times during the first two rounds.

as rx’d at 95lb – 9:53

John Beginner 22 Ibs. only – 6:59

8:00 as rx’d

oh and thanks for the compliment BKel! :o)

8:22 as rx’d
great workout, thanks Laura!

8:58 as rx’d.
Laura that was a great class!! Warm up was great and I couldn’t skip it as I normally do. You kept me on my toes!

As RX’d 6:46


CFC – I really like the wods lately. Keep them coming!

9:17 with 56lbs Thanks Laura for the great coaching and encouragement.

13:37 as rx’d. Still need lots of work on my OHS balance.

As Rx’d 6:24
1st full workout due to back injury!

Great work by all! Thanks for making it easy for me to teach!

8:04 as rx’d

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