111128

11/27/2011

Monday

HAPPY 27TH BIRTHDAY LIZ!

Warm Up:

Arm Circles, SETS OF 4
10 Wall Angels
20 Banded Side Steps
15 Banded Good mornings

Then: 2 to 3 rounds
5 Dead Hang Pullups
3 muscle up drills w/dip
10 sec L-sit
10 Back Extensions

Strength: Warm Up Deadlift (7-10 mins)
2x10 95/65lb (starting weight)
1x8 increase weight
1x5
3x3
2x2

WOD: (30 min)
5 mins: Find 1 rep Max deadlift
Then :Immediately set up for WOD (3 mins)

500m Row
27 SDHP 95/75 lb
Three Rounds:
11 Push Press 95/75 lb
28 Double Unders
Then:
27 KB Swings 2 pood/1.5 pood

Elizabeth Fairbanks link

11/27/2011 09:42:29 am

Happy birthday, Liz!

Shari

11/27/2011 11:40:02 am

Happy birthday Liz! I'm back on the road and bummed to miss your big day (and killer WOD).

tess

11/27/2011 12:56:26 pm

Happy birthday Liz! Three more years...

Joe m

11/27/2011 04:16:18 pm

i will be doing your Bday WOD at Crossfit Durham today. Not because I want to but because I need to. Happy Bday Liz. PS the original WOD for today, GI JANE 100 burpee pullups for time is one of the 24 wods in 24 hours. Get ready

Elana

11/27/2011 09:14:23 pm

Happy Birthday Liz!

Whitney

11/27/2011 09:52:07 pm

Happy Birthday!!!!

Stephen C

11/27/2011 11:33:39 pm

It's Liz's birthday? Happy Birthday!

Aja link

11/28/2011 02:40:12 am

Happy bday Liz!!

Check out NOLA getting some love from 30th place female games athlete Leah Polaski @ minute 5:15

http://journal.crossfit.com/2011/11/leahpolaskiinterview.tpl#featureArticleTitle

DotsIe

11/28/2011 03:28:38 am

happy Birthday, Liz!

CAthleen

11/28/2011 11:07:18 am

happy birthday! Hope u have a great day!!! Al and cathleen!

Comments are closed.

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