Friday 9.09.11

Let's take advantage of this nice weather we're having and do some running! 
By the way, congrats to Steve for scoring the highest he ever has on his PFT and with perfect looking push ups (something I know rarely ever happens for those tests).  He set a goal for a full 100% next year, so let's help him get there.
SWOD: Deadlifts 3,3,3,3,3

Metcon: 3 rounds for time of:
-400m Run
-12 Power Cleans @ 60% 1RM
-21 Box Jumps (24"/20")

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15 comments:

  1. KateFriday, September 09, 2011 6:04:00 AM

    SWOD- 205lbs x 3

    METCON- 16:46, 75lbs. 20" box

    ReplyDelete
  2. DamomFriday, September 09, 2011 6:06:00 AM

    SWOD - 185x2, 225x3
    METCON - 14:36

    ReplyDelete
  3. KellyFriday, September 09, 2011 6:06:00 AM

    SWOD: 155 x 3
    WOD: 18:17 at 55#, 20 in box

    ReplyDelete
  4. CraigFriday, September 09, 2011 6:37:00 AM

    Definitely enjoyed working out with the 5 AM crews today. 14:36, tied Damon

    ReplyDelete
  5. JamieFriday, September 09, 2011 7:12:00 AM

    SWOD:125x3
    Metcon: 15:13 @ 55#, 20" box

    ReplyDelete
  6. danyelFriday, September 09, 2011 7:57:00 AM

    SWOD: 175x3
    Metcon: 16:31 @ 65lbs 16"box

    ReplyDelete
  7. LauraFriday, September 09, 2011 11:18:00 AM

    185x3
    18:20 @ 55# 2 sets of cleans, 75# last set of cleans, 20" box

    ReplyDelete
  8. MikeCFriday, September 09, 2011 11:19:00 AM

    SWOD 165,255,255,255,265x1,240x3
    Metcon 13:35 Rx + some (95#)

    ReplyDelete
  9. Melissa MurphyFriday, September 09, 2011 12:16:00 PM

    Metcon 245# x3
    Swod 17:00 75# a little more than rxd+ 20"box

    ReplyDelete
  10. Steve FFriday, September 09, 2011 5:38:00 PM

    SWOD: 135, 225, 275, 295, 315x1 (I was done!)
    METCON: 12:55 @ 85#

    ReplyDelete
  11. DougFriday, September 09, 2011 6:14:00 PM

    swod: 165,225,255,275,285 all x3
    metcon: 15:48 @ 105#

    ReplyDelete
  12. JENN HFriday, September 09, 2011 6:28:00 PM

    195 X 3 METCON 20# BOX I RD AT 75 2 @ 65 16:52

    ReplyDelete
  13. JENNIFERFriday, September 09, 2011 6:29:00 PM

    SWOD 175X3, 185X2
    METCON: 20# BOX/ 15:20 @65LBS

    ReplyDelete
  14. Steve LFriday, September 09, 2011 6:31:00 PM

    SWOD:215x3 (PB)/ 24box,70# Time:12:17

    ReplyDelete
  15. DietrichFriday, September 09, 2011 9:37:00 PM

    Swod: 305x3

    Metcon: 14:21 at 67% of 1rm 135 (I don't do math all that gooder, but I'm great at talking English) rxd

    ReplyDelete

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