Join us between 5pm and 7pm to make up a workout you missed this week!
- FRAN: 21-15-9 of thrusters (95/65#) and pull-ups
- Max height box jump followed by Back squat 3-3-3-3-3
- AMRAP in 20 of 2 muscle ups, 4 power snatch (135/95#), 200m run
- Clean 3-3-2-2-1-1-1
- Complete four 7 minute rounds of the following: 40 burpee box jumps (16/12″), 1000m row, 100 KBS, 800m run
Also, happy birthday to Gunter and Eric!!
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Happy Birthday Guys — Ill be in for Fran, see ya at 5!
happy birthday guys!
Happy Birthday, fellas!
Watched this video with Rob Orlando: he does “Santiago”. Love the line at the end, “Which dog are you gonna feed?”
http://www.crossfit.com/mt-archive2/007896.html
*Watch the Rob Orlando WOD Demo
I swear I’m getting work done today:
http://www.crossfit.com/cf-affiliates/2011/09/tuesday_110920.html
Nikki, Aimee, Cate, and Donkey on the Crossfit Affiliate Mainpage page from Sept 20. This is pretty cool.
Make-up Day @ the OG:
Donna: 13:15 (35#, aqua and blue bands) *1st time doing Fran
Barb: 11:13 (1st time doing Fran with Rx’ed weight, mental floss on PU’s)
Cragle: 5:31Rx (slight PR, progress though)
Make up day results @ ICA
Gunter – WOD 5 – 15:20 (no rest, 35# KB)
Joe – Fran – 7:26 (75#)
Tom – Fran – 14:35 (75#, biiiiig rips!)
Killa – Fran – 8:51 Rx
More results!
Dan – WOD 2 – Back squat 225 x 3, box jump 40″
Where’s the welcome shout out to the other newest member, Pukie? 😉
Good point! We had our very first visit from Pukie thanks to our good friend Fran.