Tues 01/10/12 WOD

It’s the least we could do. All are invited please spread the word.


WOD

A. Back Squat- 75%- 8 sets of 3; rest 1 min b/t sets

B. DB Split Squat- 10-12/Leg x 4 sets; rest 1 min b/t legs

C. 60 Bench Press for time -LI-95/65, LII-135/75, LIII- 185/95 LIV- 205/115

(every time you fraction perform 20 sit-ups- hands on head)

01/09/12 WOD Results

PALEO GUIDE!

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Posted on: January 9, 2012admin

2 thoughts on “Tues 01/10/12 WOD

  1. I don’t generally tear up at a CFTC wod post-Today I did. This benefit WOD is a wonderful way to offer support to these officers and their families.

    My husband has been one of many involved in the arrangements for the funeral procession for Agent Francom tomorrow(Wednesday).

    They are planning on approximately 3,000 flags to be held/displayed along the eight mile route. If you want to participate or just show your respect the funeral procession will leave the Dee Events Center at approximately 12-12:30. It will go north on Harrison to 30th street, turn West on 30th and then go west until Washington Blvd, then north on Washington Blvd to 12th st, then East on 12th and will turn South on Monroe Blvd to the Ogden Cemetery.

    Thanks to Crossfit the club for having patriotism and respect for those in uniform. I am honored to be among you.

  2. If you where planning on getting weight and measurments tonight, I have to reschedule for another day. We have until next week to get measurments done

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