Saturday, September 19, 2009
September 20, 2009
Another busy Saturday with 4 classes in the morning and over 60 people CrossFitting.
8:00 O Lifting Class
Dave kicked it off with an O Lifting class at 8:00. People seemed to like the option of having an early class to work on the olympic lifts since over 20 showed up. After warming up, they worked on snatch progressions. A few people stuck around and did a little hill run WOD that Gerry came up with.
9:00 Fundamentals
Tracy reviewed the Push Press and then Mike taught the Overhead Squat. Thrusters and band assisted pull ups were then taught.
The WOD was a familiar one of 21-15-9 of Thrusters and Band Assisted Pull Ups. Everyone did really well.
9:00 Teen Class
The Buy In was 5 rounds of Forward Roll, Bear Crawl and 3 Push Ups. After Dave and Anne worked on the Air Squat with everyone they did a WOD of Box Jumps, Sumo Deadlift High Pulls, and a Rope Under/Over.
The WOD times were:
Alexander 3:36
Hannah 3:45
Lauren 3:47
Charlotte 3:58
Alex 3:58
Cassandra ??
Jeff ??
James ??
10:00 Regular WOD Group
The warm up was:
20 Pull Ups20 Box Jumps30 sec Handstand or 5 Handstand Push Ups20 Sit Ups
The WOD was 4 rounds of:
20 Sumo Deadlift High Pulls (95/65)20 Double Unders
The cash out was 15 Toes to Bar.
The times for the WOD were:
Nathan 7:00
Tracey 8:03
Sherri 11:55
Suzanne 14:08
Heather 8:23
Stewart 9:13
Dave H. 10:10
Scott 10:35
Spencer 10:56
Lacey 6:13
Ellen 9:25
Spencer 10:10
Amber 13:19
Dave W. 12:12
Cheryl 8:30
Anne 8:35
Dan 10:10
Sarah 12:33
Megan 6:14
Keith 16:34
Kyle 9:57
Joey 8:07
Greg 11:24
Dixon 12:05
Amanda 8:06
Chris L 14:12
Christine 12:05
Mike 5:47
Nigel 6:50
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