070922 SATURDAY

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Burton & Nick at the oars.

0730h MetaBlast WOD: “Thursday All Over Again”

We stole this little gem from Brian’s Thursday night crew – great wod:

21 – 15 – 9 reps for time of

Over Head Squats (Boys 95# / Girls 45#)

Row (for calories)

Cool Down Ab Work:

Max time L-Sits

Max Glute Ham Sit ups

Max Ab Mat Sit ups

0815 Power WOD

For max weight (and solid form!):

Muscle Snatch 3, 3, 3, 3, 3

Snatch 1, 1, 1, 1, 1

++++++++++++++++++++++++

Record & track your CrossFit performance!!

On the CF Message boards, we found this excellent site to log your CF performance, includiing all the benchmark wods (Girls & Heros) and CF Totals & Oly Lifts and Rowing times. Awesome work by Bill Patton & George Munce – CrossFitters.

Click here to register & start recording: LOGSITALL

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  • Craig

    Thurs Night:

    Rick 9:00 (as rx’d)
    Mike 8:54
    Brian 8:57 (as rx’d)
    Anne 8:32

    Sat Morn:

    Burton 11:20 (as rx’d)
    Nick 11:31 (75#)
    Craig 5:06 (as rx’d)
    Charmaine 6:55 (25#)