Make Up Day – Sept 29, 2011

Welcome to our newest member - Chris!

Join us between 5pm and 7pm to make up a workout you missed this week!

  1. FRAN:  21-15-9 of thrusters (95/65#) and pull-ups
  2. Max height box jump followed by Back squat 3-3-3-3-3
  3. AMRAP in 20 of 2 muscle ups, 4 power snatch (135/95#), 200m run
  4. Clean 3-3-2-2-1-1-1
  5. 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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This Post Has 10 Comments

  1. Happy Birthday Guys — Ill be in for Fran, see ya at 5!

  2. happy birthday guys!

  3. Happy Birthday, fellas!

  4. 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)

  5. 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

  6. More results!
    Dan – WOD 2 – Back squat 225 x 3, box jump 40″

  7. Where’s the welcome shout out to the other newest member, Pukie? 😉

  8. Good point! We had our very first visit from Pukie thanks to our good friend Fran.

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