Friday 9.02.11

A huge congratulations to Christy and Ryan for their beautiful and healthy new daughter, Ava!
SWOD: Weighted Pull Ups 3-3-3-3-3-3

Metcon: As many rounds as possible in 12:00:
-10 Sumo Deadlift High Pulls (95/65)
-10 Push Ups

Scale up or down as needed.

Post rounds to comments. cc

11 comments:

  1. Congrats! A new Crossfitter is born!

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  2. That "new crossfitter" can already out lift her dad!

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  3. SWOD- got my chin to the bar , while hanging! that's a step for me!

    METCON- 8rds +10 SDHP @ 65lbs

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  4. SWOD: Worked on strict pull ups
    Metcon: 7 rds @ 55#

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  5. SWOD: 5 strict pull ups
    Metcon: 8rds + 6 SDHP @ 65lbs

    Congrats to Ryan and family! Happy Birthday to Jamie!! :)

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  6. SWOD: Worked on muscle-ups...trying to string them together...

    MetCon: 8 rds + 8 sdhp @ 85#

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  7. Look at that beautiful blonde family. Well I'm assuming Ryan is blonde since I've never actually seen his hair. Congrats you guys!!!

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  8. swod: BW,+18,+20.5,+26(+44..NOT) +35X2,+25,last three rounds were with a kip. allx3 except rnd 5
    metcon; 6rnd's +4, kettlebell pushup's

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  9. SWOD Wt PullUps
    3x18,20.5,26,35,35

    Metcon 6Rds + 8SDHP
    (Paralette bars feet on barbell pushups)

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  10. SWOD: up to 35#x3reps (semi-strict)
    METCON: 9 rounds+ 3 pushups RXd

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  11. SWOD: 25x3, 35x3, 45x3, 55x3, 65x3, 75x3 strict pullups.

    Metcon: 7 rounds + 6 SDHP @ 115#

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