Monday WOD
Saturday Crew took on CF affiliate WOD
More pictures from Saturday posted under the Spring 2010 folder!
Warm Up of the Week:
400m Run
16 lunges
10 Shoulder Rolls & OHS
2 attempts at max rep push ups releasing your hands at the bottom
7 Strict Ring Dips and Pull-Ups
WOD:
1 round for time of:
400 m run
21-15-9 rep rounds of:
power clean (95#/65)
pullups
400 m run
9-6-3 rep rounds of:
Clean and Jerk (95#/65)
Pull-ups (chest to bar)
400 m run
3-2-1
Squat clean thrusters (95#/65)
Burpee pull-ups (chest to bar)
400 m run
This is No Excuses’ little gem of a WOD!! 
Comments
Comment from dana
Time July 25, 2010 at 10:35 pm
See ya in the morning!
Comment from dana
Time July 25, 2010 at 11:23 pm
Are these the WODs for the next three days accidentally put into one post?!
Comment from Cyndi
Time July 26, 2010 at 8:17 am
What the hell is this????? I’m sick!
Comment from laurie
Time July 26, 2010 at 8:26 am
It looks worse than it is!! .
Comment from Dave
Time July 26, 2010 at 9:36 am
I doubt that
Comment from ginger
Time July 26, 2010 at 11:01 am
I liked the workout this morning Laurie- especially after it was over!
Comment from Ingrid
Time July 26, 2010 at 11:13 am
Ginger- you are an awesome runner and never slow down, no matter what you have to do in-between the runs. I wish I could run just half as fast as you. If it weren’t for the heat/humidity (yes, even at 5:30am) it wouldn’t have been so bad.
Comment from ginger
Time July 26, 2010 at 12:19 pm
Thanks Ingrid- I wish I was as strong as you are. Your squat clean thrusters looked great this morning!
Comment from dana
Time July 26, 2010 at 12:40 pm
I agree with the (early) morning crew. This was a horrible wod, but enjoyable when we were done!!! I feel for the new people that saw that wod on the board. It was bad enough knowing what everything was!
Dave…yeah, it does suck during. And the last run I thought i was going to pass out!
Comment from Laurie
Time July 26, 2010 at 3:37 pm
Got stuck downtown, so I am gonna be at the gym at 4:30 instead of 4! Sorry for the inconvience!!
Comment from Dave
Time July 26, 2010 at 3:55 pm
um…. rain(thunder) and running dont mix!
Comment from laurie
Time July 26, 2010 at 4:25 pm
C’mon Dave, you know what Doug will say if you don’t show up tonight due to a little rain!!
Comment from Dave
Time July 26, 2010 at 4:39 pm
Yes and it does hurt!
Comment from Laurie
Time July 26, 2010 at 6:41 pm
Okay. So the 5pm class got a break today!! Temps dropped with cloudy skies and a slight breeze and a few sprinkles!! . The wid could have been a lot worse!!
Comment from Ingrid
Time July 26, 2010 at 7:31 pm
I’m glad. I’m sure ya’ll needed a little break from the scorching heat.
Comment from laurie
Time July 25, 2010 at 8:02 pm
ha! ha!! None of us look hot at all!! Jesse is giving Derek a run for his money in the soaking wet T-shirt contest!!