Jun 21 2008

June 21, 2008

Published by Breck at 12:01 am under Workout of the Day (WOD)

Saturday 080621

For time:

Run 600 meters

50 Kettlebell swings (Men 55 lbs, Women 35 lbs)

Run 600 meters

30 Wall ball shots (Men 20 lb ball, Women 12 lb ball)

Run 350 meters

20 Thrusters (Men 115 lbs, Women 75 lbs)

Run 50 meters

Post time to responses.

This is the workout for our Outdoor CrossFit Competition we will be doing for Brandon and Karla’s going away party. All running will be trail running. Enjoy and have fun!!

*The 11:00am class will be canceled today.

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2 Responses to “June 21, 2008”

  1. # Brandonon 21 Jun 2008 at 4:39 pm

    Thanks Breck and the Berry Family we had a great time. We will be leaving in a coule of weeks and will miss our crossfit family. It has been great training with all of you. You have pushed Karla and I so hard and we have seen the results. One again thanks so much.

  2. # Markon 22 Jun 2008 at 2:22 pm

    52/m/190
    I took Saturday as a Rest Day. My back needed the rest.
    This is my Sunday post. There is no Sunday on CFJenks today?

    Did CFWUx3

    5 sets of 10×75lb. thrusters w/ 1 minute rest between sets

    5 sets of 10 pull-ups w/1 min. rest between sets
    5 sets of 5×135lbs. back squats w/ 1 minute rest between sets

    5 sets of 10×20lb. dumbbell shoulder press w/ 1 min. rest between sets

    5 sets of 15 vertical hang leg-lifts w/1 min. rest between sets

    5 sets of 10 rep assisted dips w/1 min. rest between sets

    10×45lb. OHS

    Ran 400 meters on treadmill
    Rowed 400 meters
    Ran 400 meters on treadmill
    Rowed 400 meters
    Ran 400 meters on treadmill

    Hope everything is okay at CFJenks.

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