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June 30, 2009
Wednesday, July 1st, 2009
***NGCF friendly reminder: July membership is due today. Thanks!***
Skill/Strength: Front Squats
Work up to three heavy sets of five reps
Today's WOD:
Run 500m
15 Handstand Pushups
30 KB Swings (55/35)
Five rounds for time.
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28:30 TOTB = Toes On The Box.
That was a good WOD.
Posted by: Dylan | July 01, 2009 at 09:45 AM
22:08
HSPU 1/2ish reps - need major work on these. They kill me!
Posted by: Nicole | July 01, 2009 at 12:25 PM
Clint did 35 lbs / knees on box @ 25:02. Smokin.
Posted by: Brookover Fan Club | July 01, 2009 at 03:17 PM
Skill WOD
Front Squat 5-5-5
205-225-235
NGCF WOD
As Rx'd 27:12
Posted by: Chad | July 01, 2009 at 06:11 PM
Skill WOD:
Front SQ 5-5-5
135-155-165
NGCF: 34:30 (Rx'd)
Posted by: Connor | July 01, 2009 at 09:28 PM
NGCF WOD modified with 1/2 (more like 1/4) HSPU and 25KB : 26:46
Posted by: Ashley | July 01, 2009 at 09:30 PM
Way modified, 3rds 65lb push press, 35lb KB swing, 18:43. Glad I found Crossfit.
Posted by: Chris | July 02, 2009 at 08:42 AM
good workout. had to take a nap after that one. 25:24, totb, 35lb
Posted by: Mike V. | July 02, 2009 at 11:02 AM