Sunday 131103
Rest day
Our next CrossFit 101 will be running on the following days and times:
Monday, November 4th-6:30pm
Tuesday, November 5th-6:30pm
Thursday, November 7th-6:30pm
Tuesday, November 12th-6:30pm
Wednesday, November 13th-6:30pm
Saturday, November 16th-11am
Cool pic….
That judge is Marcy Clements, an ortho surgeon at tulsa bone & joint and crossfitter at next gen.
And how about that awesome
Chic laying on the ground??!! Go Shannon!
Marcy was a great judge! Tough, and very encouraging!
5.5 mile run. 40:19
Shoulder Press
3@75,3@85,3@95,3@105,3@115,3@125,2@135(F 3rd)
Wednesday’s WOD
3 RFT
30 box jumps
20 front squats w/ bar
10 HSPU
– 8:34
Congrats to all you sub 7ers, that was rough.
21-15-9
Power clean (135) and ring dip 5:55
3 min rest
21-15-9
DL (135) and push ups ( lift hands) 3:12
100 situps untied
2 mile walk on Berry trail w/hubby and dogs. Beautiful day!