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8/10/2011

Thursday

Warm Up: 400 m run

Burgener: (everyone should warm up with one round of Beginner Skill, focusing on each position)

Beginner Skill: 3 to 5 sets (pvc to light weight)
3 3 position Power Snatch
3 Overhead Squat
3 Squat Snatch

Advanced: Squat Snatch
1-1-1-1-1-1-1

WOD: 3 rounds for time
30 wallballs 20/14lb
30 Squat snatch 75/55lb (mvt. initiates below the knee)

Jason Khalipa 11:18, Carey Kepler 11:01

Jen H. and Melissa G. both surprised themselves and ripped out a 20# dip, don't be scared to try... who knows what will happen!

Jackson W.

8/11/2011 05:47:55 am

Best Crossfit Site out there! http://crossfitbabes.tumblr.com/post/3078413729

Eric

8/11/2011 08:46:21 am

So after today's WOD, I was telling Jeff how, for the first time ever at CrossFit, the snatch felt really good. Jeff's response? "Eric, did you just say the snatch felt really good?"

And to follow-up on Jackson's post, for those who think babes look more like dudes: http://cavemenarethenewhot.tumblr.com/

Catherine

8/11/2011 12:03:29 pm

oh lord. All I wanted to say was "nice job, ladies!" and now I feel all dirty. Sheesh. But anyway--yay! Recovering from flu/strep/mono; see y'all soon!

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