Hang Power Clean 3-3-3-3-3
Then
30R/30L sledge hammer hits NFT
WOD Notes: Compare to 110906.
Community Notes: Happy Birthday Coach Kehl!!
Murph Notes: We have changed the class times in Mindbody for Saturday. We will be running small heats (8 people) each half hour starting at 8:00 a.m. Barbell club will still be held from 7:30 to 8:30.
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HBD Kehl!!
Happy Birthday Kehl!!!!
Happy birthday buddy enjoy your day!
Happy birthday, Mark!!!
😉
Happy Kehl Day!!!
Also, I wanted to wish a hearty “GOOD LUCK” and “KICK BUTT” to the ladies that are participating in tomorrow’s Girls On Girls competition.
Hope your day is filled with fun (it’s pretty much guaranteed to be). Cannot wait to hear the recaps. 🙂
Happy birthday, Kehl! Hope it’s a super fun day!
Happy birthday!!! Have a great one!!
Happy birthday, Mark! Hope u have a great day!
Day early…but I’ll take 2 days of birthday wishes!
Happy Birthday!!! Kehl 🙂
Happy Birthday Kehl
Happy Birthday Kehl!
Happy Birthday Kehl!!
happy birthday!
Happy birthday Kehl.
Happy Birthday Mark! This one’s from the heart.
Brilliant
Here’s my follow up present to last year’s prancercise video I never really got you.
Rick, thank you for that – now please please please get one of these blue outfits for our next workout – hey thanks 🙂
“get one?”
Don’t you mean, “bring your…”
Happy birthday Kehl – hope its the best one yet..that you don’t remember.
Happy Birthday Prancer!
Happy Birthday Kehl 🙂
Happy Birthday Kehl!! 🙂
Happy Birthday!
Happy birthday Mark!
Girls on Girls II – Alright, we have two teams competing Saturday at CrossFit Harmony.
Tanya and Jen N.
Katie N. and Jenn
This could be epic. I am serious.
So, who’s going with me to support our super badass ICA ladies?
Side Note: So I am on 4-5 days of rest, trying to avoid the blog so as to not taunt myself… I come on here just to get some competition support for the ladies, and see that 3RM HPCs are programmed… and sledgehammers are involved?
AND SLEDGEHAMMERS ARE INVOLVED?!?!?!
Damnnit. I won’t be back after 8:59PM tonight.
Happy birthday Mark!
HBD! KEHL!!!
Happy birthday!
Joe, that was so nice of your son to sing happy birthday to me.
If any ladies are interested we have an open spot for the girls on girls competition tomorrow. It is being held at CrossFit harmony.
Also good luck to the ladies that are competing. I am sure you guys will do great. Wish I could be there to support you.
6pm Results
John 280
Rob H 185
James 225
Mel 105
Pete 105
Steve 105
Rachael 115
Great job tonight! Big numbers!!
Results:
6:15
Hoagie 175
Marissa 105
Linds 125
Mohyeed 175
Eric P. 165
Patrick 145
Byron 165
9:30
Kim L. 115
Brian 155 (form)
Korba 145
Ron 175
Moira 50 (4 sets)
Paul 135
Katie L. 105
12;00
Matt C. 225
Rick 155
Fili 175
Scott 195
Hilary 132.5
4:00
Adam 135
Steve K. 185
Jeremy 195
Stuart 140
Anthony 190
Pugh 175
Chris 80
Alicia 75
Jess S. 95
Anna 95
Kathy 70
Kerri 85
5:00
Kev 220
Zoo 255
Kyle 175
Nik 143
Sarge 115
Jeannette 75
Chase 195
7:00
John 280 PR!
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