Friday, Sept. 18, 2009
September 18, 2009
Warmup was:
2 Rds of:
15 Pullups
15 Wall Ball Shots
15 Pushups
15 Situps
WOD taken from CrossFit Football:
21-15-9
Hang Power Cleans (Football 185, Big Dawgs 155/105, Pack 135/95, Porch 115/75, Pups 95/55)
Ball Slams
This WOD is all about speed. Going from the Hang up to the Power Clean your dip and extension must be fast! FAST THROUGH THE MIDDLE! And you need to catch it with hip elbow or it will crash onto the chest and clavicles. It was not too hard this morning to tell who normally makes it to the O. Lifting Class and who does not! Tomorrow morning at 8am is an O.Lifting Class.
Cash Out: L-Sits 1:00
Times:
Stewart 5:07
Gerry 9:10 (135)
Joey 9:55 (135)
Dave H 7:25
Steve 5:08
Heather 5:23 (75)
Faith 7:13
Chris F. 9:00
Yo 7:17
Jason 7:47
Jeff 7:42
Gary 7:23
Carol 6:08
Spencer 9:54 (135)
Chris L. 6:39
Christine 8:15 (95)
Dixon 8:02 (115)
Cheryl 8:14 (85)
Josh 9:25 (155)
Pam 8:33
Dave W. 7:21 (135)
Sara 6:48 (45)
Ellen 7:09 (85)
Rob 6:13 (115)
Sheri 6:12
Lacey 4:31 (95)
Sarah 5:56
Amber 5:48 (65)
Lynda 4:58
Keith 6:30
Tracy 6:59 (95)
Amanda 6:40
Kim 4:41
Nathan 4:41
Allan 6:39 (75)
Mary ?
Dan 9:14
Anne 5:32
Mike 6:58 (155)
Nigel 6:02 (155)
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