The Trifecta…

WOD: 09/17/09:

“The Trifecta”

For Time:

30 (15 modified) Pull Ups

800 M Run

30 (15 Mod.) Burpees

400 M Run

30 (15 Mod.) Pull ups

200 M Run

30 (15 Mod.) Burpees

Ahhhhhhh…Pull- ups, burpees, running, OH MY!!

Are you READY??!!!

 

Jean and Tracy have been coming FAITHFULLY...watch out for these ninjas!

 

CrossFit USA got a little taste of the SCF today...he destroyed "Patrick."

 

At SCF, we got HOPS...WATCH OUT!!

 

There is more than one B.A. Castro on the Western Hemisphere. Cesar Castro, a Seal, visiting from Illinois, DESTROYED today's WOD.

 

FREE T-SHIRT to the first person who can identify the owner of these socks!!! POST NOW...

16 Responses for The Trifecta…

1. cesar:

   September 16, 2009 06:49 pm

   just to clear it up i am not a SEAL…im just a regular guy with a cadues on my uniform

   Leave a reply  
2. Lauren Plumey:

   September 17, 2009 02:30 am

   NICE try Jen, but no t-shirt…

   Leave a reply  
3. Chris M:

   September 17, 2009 03:08 am

   I'm going with Blanco. I could of sworn he had a pair like that.

   Leave a reply  
4. LP:

   September 17, 2009 03:28 am

   Chris…you got it! They are Blancos', and how appropriate.

   Leave a reply  
5. Chris M:

   September 17, 2009 04:13 am

   Yes I knew it! I was sure I'd win a t-shirt one way or another. I'll see you guys at 4:30 I have to try and squeeze it in before work.

   Leave a reply  
6. DP:

   September 17, 2009 04:40 am

   Well done Chris! Those are Blanco's feet but he was not wearing socks! Good Call Mike.

   Leave a reply  
7. Jenn M:

   September 17, 2009 04:12 am

   I think the guy I’m thinking of is named rob???

   Leave a reply  
8. paleo man:

   September 17, 2009 05:14 am

   http://sites.google.com/site/paleopantry/home

   Leave a reply  
9. Ana Lofton:

   September 17, 2009 07:02 am

   I miss crossfit– I will definitely be there on Saturday and Sunday

   Leave a reply  
10. Carb Boy:

    September 17, 2009 06:43 am

    I just have to say that it’s COLD at 5:30am…

    jenn if you want a full recipe on the meatballs(oven temp/time/etc.) let me know…

    Leave a reply  
11. Mike M:

    September 17, 2009 07:12 am

    it’s a trick question; those aren’t socks, they are the feet of the Incredible Hulk

    Leave a reply  
12. Jenn M:

    September 17, 2009 03:01 pm

    Carb Boy send the full recipe this way!!! It was great running in the dark with you this am…. I think we are going to have to invest in some warm underarmour for the upcoming monthes

    Leave a reply  
13. Noelle:

    September 17, 2009 04:55 pm

    All I have to say is "Patrick" was my favorite WOD since I started four weeks ago. Can't wait to do it again………"I've had the time of my life……."

    Leave a reply  
14. Carb Boy:

    September 17, 2009 05:47 pm

    Jenn give me an e-mail or something that I can send it to you…and you want turkey meatball recipe right?

    thekevinmiller@gmail.com

    Leave a reply  
15. LP:

    September 17, 2009 06:46 pm

    Good Ana. We miss you!!

    Leave a reply  
16. Jenn M:

    September 18, 2009 01:04 pm

    Noelle are you going tonight at 6:30 ??? I’m going to go then and you best be there:)

    Carb boy jennifermccormick83@yahoo.com yes meatballs please

    Leave a reply