3 WODS in One Day?!?!?!

WOD, 1/30/10:

5 minute amrap of
5 deadlifts, 135/95
5 hang power cleans, 135/95
5 burpees

rest 5 minutes – actively walking around

5 minute amrap of
5 push press, 115/75
3 muscle ups (9 pull-ups, 9 dips)
5 calories on rower (if the rower is occupied, perform 10-30 lb sumo deadlift high-pulls)

rest 5 minutes – actively walking around

5 minute amrap
5 kb swings, 70/55
5 push-ups
5 GHD Sit ups

POST TOTAL COMPLETED ROUNDS FOR ALL THREE WODS TO THE WHITEBOARD.

30 lb weighted GHD Squeak-ups anyone??!?!

40+ never looked so good! The first "Masters" class went wonderfully today!

Coach Paul will be teaching this class every Saturday at 8:30 am.

Lindsay KILLED the double-unders today!

Those 100 M sprints will get 'cha!

Thanks to Dr. Mike and all who came to the mobility clinic today.

4 Responses for 3 WODS in One Day?!?!?!

  1. Robin & Lisa:
    January 29, 2011 03:35 pm

    Robin and I would like to thank Paul for his guidance, leadership and encouragement. The first masters wod was masterful! Thanks also to Ray for being the force behind the shoreline crossfit masters. We can't wait until next Saturday!!

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  2. RayG:
    January 29, 2011 05:09 pm

    Well, once again, We have leader in the club house. Our own John Kenny has the hot load for the WOW #2. 6,900 lbs. Its the biggest number on the board right now. And, it appears tha Galye Wirtz is once again on top of her age group as well. Shoreline, you represent! Paul did a killer job this morning with the masters WOW. I hope more of the gang comes in for the Saturday work out.

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  3. John Kinney:
    January 30, 2011 06:10 am

    Who's John Kenny?? Thanks Ray….It would be nice if you could spell Gayle's and my name correctly….hahahaha. Anyway, Thanks for the shout out!

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  4. RayG:
    January 30, 2011 01:24 pm

    Well, sorry John. I can't see the screen well. And, I don't know if this will get me edited off the blog for this post, but NHCF only had three people show up for Gezzer CrossFit…2:00 pm yesterday. I know we love numbers and all. Might as well put that up on the White Board. Love ya all….even Kinney and Gayle.

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