Nov 30 2008

WOD 11/30

Rest

No day is so bad it can’t be fixed with a nap.  -Carrie Snow

Here’s a nice success story from the folks at Crossfit Lexington
http://www.wkyt.com/home/headlines/35193654.html 

Nov 29 2008

WOD 11/29

7 Rounds:
200 M run
12 Flutter Kicks
12 Pushups 

The journey is the reward. -Chinese Proverb

Scott 8:46
Shane 8:50
Tristy 11:20 (KPU)
Boone 8:29


Nov 28 2008

WOD 11/28



50 Squats
2 Handstand Push-ups
40 Squats
4 Handstand Push-ups
30 Squats
6 Handstand Push-ups
20 Squats
8 Handstand Push-ups
10 Squats
10 Handstand Push-ups 


If you know the enemy and know yourself you need not fear the results of a hundred battles. -Sun Tzu 

Nov 27 2008

WOD 11/27

Max rounds in 10 minutes:

5 x Clean 75lb (45lb)
10 x Burpees
15 x Double-unders

“Thanksgiving, after all, is a word of action.” ~W.J. Cameron

Tristy 4 Rounds Knee PU, 65lb(2)/45lb(2)
Marcos 4 Rounds Rx
Shane 6 Rounds Rx
Boone 6 Rounds Rx


Nov 26 2008

WOD 11/26

4 rounds

400 Meter Sprint

3 minutes rest in between each set

“Life is not lost by dying.  Life is lost minute by minute, day be day, in all the thousand small, uncaring ways.” - Stephen Saint Vincent Benet

400m #1 400m #2 400m #3 400m #4
Marcos 1:24 1:24 1:35 1:53
Shane 1:19 1:19 1:25 1:20
Boone 1:07 1:08 1:10 1:10


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