Friday, November 26, 2010

Friday

We will have class at 5 pm and 6pm.  Hours will remain the same for Saturday and Sunday.    Dot forget next Saturday is the Crossfit Total and 1/2 Cindy finals.  Sign up sheets will be in the gym on monday.

Friday

500 m Row Time Trial

Then

For Time

30-20-10 reps of the following

SDHP (65/45)
Power Wall Ball (20/14)

Post WOD = 3 x 10 Ring Rows
3x10 Strict To to bar
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5 comments:

  1. DrywallNovember 26, 2010 at 5:01 PM

    Bench - 205# x 5, 215# x5, 225# x3
    WOD: - 4:02
    500m row - 1:35
    3x10 ring rows
    3x10 strict TTB

    ReplyDelete
  2. thomas wubbenNovember 26, 2010 at 5:09 PM

    row: 1:40
    metcon: 4:17

    ReplyDelete
  3. AlexNovember 26, 2010 at 5:34 PM

    sooo sore from wednesday...still.

    500m row: 2:00
    metcon: 4:49 45# & 12#wb

    ReplyDelete
  4. John AndersonNovember 26, 2010 at 5:47 PM

    row: 1:45.1

    metcon: 3:59

    so sore

    ReplyDelete
  5. DayoNovember 27, 2010 at 7:47 AM

    Row: 1:39
    Metcon: 5:08

    ReplyDelete

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