Warm Up:
Shoulder Stretches
Squats
Figure 4's x 4
Light Jog 30 yrds x 4
Run 30 yrds x 4
Lateral Shuffle 30 yrds L & R x 4
Band Rows
Band Presses
WOD: AMRAP in 30 min.
200 m. Row
20 KTE's
KB Carry to End of Drive & Back (Men 50-100, Women 30-40)
30 Mountain Climbers Each Leg
Wednesday, November 4, 2009
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2 comments:
Julie's wed food log:
meal1:protein drink(8oz h2o,1scoop pp),1-16oz h2o
meal2:1egg+2egg whites,1oz cheese(laughing cow lite),1/2 apple,2-16oz h2o,1black coffee
meal3:protein drink(8oz h2o,1scoop pp,)1boiled egg,1-16oz h2o
meal4:6oz top round,1c shredded cabbage with 1/4 apple,1tbsp raisin,dressing(mustard,lemon juice,oil),1/2c V8 tomato soup,1black coffee,2-16oz h2o
crossfit
Nice job today guys. We had 19 people come out to join us. This was the 1st Thursday class we've had in over two years. We now have 6 days of training on the schedule and over 45 hours per week available.
No reason to miss a class again. That means NO MORE EXCUSES!!!
Here's today's results
Most Rounds Completed:
Amy 5
sara 5
Rebecca 5
Kim 6
Phil 4
Rhonda 5
Lily 5
Shelley 7
Efrain 8
Art 4
AnneMarie 6
Ameer 5
Claudine 6
Lisa 5
Sarina 5
Josh 5
Glen 4
Lynne 6
Lindsay 5
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