Aug 28 2009

August 28, 2009

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

Friday 090828

“Diane”

21-15-9 reps of:

Deadlift (Men 225 lbs, Women 155 lbs)

Handstand push ups

Post time to responses.

A great substitution for handstand push ups is the shoulder press.

Click here for a video demonstration of “Diane”, courtesy of CrossFit.com.

Compare to January 19, 2009.rowing.jpg

Starting September 1st:

  • We will be offering a 4:30 pm class on Monday’s, Wednesday’s, & Friday’s.
  • The current 7:30 pm class on Tuesday’s and Thursday’s will no longer be offered.

Don’t forget about the “Fight Gone Bad IV” fundraiser that will be held on September 26, 2009. Crossfit OKC has invited us to join them this year for the event at their gym. Not only will you be benefiting a great cause but you will also get to participate in the infamous “Fight Gone Bad” CrossFit WOD! If thats not good enough, there will also be a BBQ afterwards!

Click here for more details on “Fight Gone Bad IV”. If you would like to get registered, click here. If you don’t want to compete or get registered you can still make a donation. Click here if you would like to make a contribution.

10 responses so far

10 Responses to “August 28, 2009”

  1. # Andyon 28 Aug 2009 at 7:15 am

    As rx’d= 7:28ish

  2. # Gregon 28 Aug 2009 at 7:25 am

    205#
    8:14

  3. # stowerson 28 Aug 2009 at 7:58 am

    “Diane”
    4:58 all hspu’s were nose to ab mat

  4. # Breckon 28 Aug 2009 at 8:52 am

    “Diane”

    21-15-9 reps of:

    Deadlift (Men 225 lbs, Women 155 lbs)

    Handstand push ups (Nose to floor)

    As Rx’d
    Time: 5:14

  5. # Justinon 28 Aug 2009 at 9:47 am

    “Diane”

    21-15-9 reps of:

    Deadlift (Men 225 lbs, Women 155 lbs)

    Handstand push ups (Nose to floor)

    As Rx’d
    Time: 4:03 (PR)

  6. # Jessieon 28 Aug 2009 at 10:26 am

    If there are any Crossfit ladies interested in attending the Montgomery baby shower please email me your contact info to: montjes@us.hilti.com
    Be sure to include your email address as I am not sure how my friend plans to send invitations. Please don’t feel obligated but I would love to have you if you want to come.

  7. # Derkon 28 Aug 2009 at 12:03 pm

    Diane”

    21-15-9 reps of:

    Deadlift (Men 225 lbs, Women 155 lbs)

    Handstand push ups (Nose to floor)

    As Rx’d

    7:17

  8. # Andyon 28 Aug 2009 at 12:22 pm

    Of course you got me by a few secs Derk, why wouldn’t you?

  9. # Derkon 28 Aug 2009 at 4:01 pm

    Andy. You’re like Jack and I’m like Tiger. Just trying to catch and surpass the great one.

  10. # Kevinon 31 Aug 2009 at 9:05 am

    “Diane”
    21-15-9 reps of:
    Deadlift (Men 225 lbs, Women 155 lbs)
    Handstand push ups (Nose to floor)
    As Rx’d
    Time: 6:18

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