BARBARA
Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.
Rest precisely three minutes between each round.
Bring a stopwatch so you can track your three minute rest periods between rounds.
Thursday, April 30, 2009
Friday's WOD
I will be able to attend tomorrow's workout now that I'm shifting to a night schedule for the next several days. Our WOD is another tough Crossfit benchmark:
BARBARA
BARBARA
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11 comments:
if I wake up at 7am hawaii time and do the workout...I will be doing it the same time as you guys. awe...so sad.
But I will do it about 10am Hawaii time. lol
Spam and soy sauce,
leslie
Spam and soy sauce-ha ha ha!!! Nice.
Looking forward to the WOD...glad you can make it Joel!!!
Don't rip your hands any more Leslie!!
I talked to Erin today and she'll be here Monday so you'll have at least two trainers!
I knocked out 5 rounds of:
21 push-ups, 21 KTE and 21 double unders this am - 22:23
Prepping to head to the qualifiers this afternoon!!!
Are the WOD at the regional games the normal WOD's or are they supercharged monster WOD's?
haha
Thanks Don! I will try not to rip them anymore... You have a nice trip to the GSX! My spirit will be standing next to you...take a lot of pictures!!!!
Have an awesome WOD guys!
The WODs are pretty basic WODs. All WODs should be challenging; let me know if we do one that you don't find challenging and we'll fix that!
They are typically couplets or triplets (two or three exercises); nothing crazy like Murph.
Check your email Leslie; I sent you a hand rip document.
I'll post some pics and a synopsis from tonight's event tomorrow and then again Sunday after the final WOD and the awards ceremony.
got a shirt for Don, and dave. Joe said no can do man...
jen, and alicia got one too...who else wants a shirt from CFO? ladies have the $20 shirts but limited. not sure if the new order will be in next week. let me know if you want one. men are $25 the 100 word fitness, and females $20, and $25 for the 100 word fitness, not sure if they will have left on the $25 female. text me if so 808-652-9097
crap, I am not going to proof read. I know i know the grammer is crap.lol haha,
going back to bed....its 5 in the am here.
YOU ROCK DON!
p.s bought and ate Macadamia nut ice cream in honor of your love for mac nuts.
Have a nice day guys!
Anyone else think of Don as a wicked cool big brother??? And Leslie as the oober happy kid sister??? Maybe that's just me:)
Love you guys!
MMMMMM ice cream!
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