11/13/10 WOD

We’ve got spirit, yes we do, we’ve got spirit how bout you!….spirit fingers .  I would love to see a duet of husband and wife cheers.  Trudy and Dirk a cheerleader match made in heaven.  Do you guys sit down and watch “Bring It On,” together for your anniversary?  Happy Birthday Trudy, hope you have a wonderful day.


In teams of 2 you will complete,

3 Rounds for time of:

KB Swings


Wall Ball

Push Press

Mtn Climber Burpees

*1 mtn climber burpee is: drop into push-up position-10 mtn climbers-jump up and clap= 1 burpee

* 2 minutes/ exercise for max reps  (ex. 1 partner does 1 min swings for the 1st min. the 2nd partner does 1 min swings for the 2nd min etc… until 3 rounds are finished.

We are starting another session of our pose running class today at 10:30.  We are going to change the class format.  We will incorporate a running WOD after the drills and technique work.  For those who are looking to add more running into their workout, you definitely don’t want to miss it.  This class will continue until January, when we will replace it with a new Crossfit Endurance class.

Pose Running at 10:30

Group Warm-up

Pose Running Technique

Running Drills


“Death by 10 meters”


Body Evolution’s BOOM!
Pre-Workout Supplement


11/12/10 WOD Results

Posted on: November 12, 2010admin

15 thoughts on “11/13/10 WOD

  1. Happy Birthday Trudy – you are one amazing crossfitter and love the cheer pics. You are beautiful!! Hope you have an amazing day and do something fun (especially after your Birthday WOD)

  2. Happy Birthday Trudy! I will forever remember those new burpees as “Trudy’s”. They were horrible! Now go out and binge on bday cake and ice cream. You deserve it 🙂

  3. Happy Birthday Trudy!!!! The best thing about Crossfit is the awesome friends that we get to work our guts out with each day!!!! That was fun this morning!

  4. Happy Birthday!

    Neal Thank you so much for being my partner today! together over a 100 years strong!

    Mike, my wishes are with you Brother! Get better soon!

  5. Hey Lindsay, any idea about Mike? Or anyone…. does anyone know how he is? Sounds like a painful injury, for sure. Hopefully it isn’t what it looked like.

  6. I would also really like to know about Mike. I don’t know how to get in touch with him. I hope he’s going to be okay. Best wishes buddy!

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