WOD 15SEP09

Posted by Admin on September 14th, 2009 filed in WOD

As the XO stated, these blisters go good with the nail polish. CTB rips the hands good.

WOD:
10 Rounds For Time
5 Pull Ups (CTB)
5 Squats (Below Parallel, Fully Open Hip)
5 Push Ups (Chest/Chin/Quads All On Ground, Fully Extended Elbow w/ Rigid Midline Up)
5 Sit Ups (ABMAT, Hands Touch Ground Above Head, Hands Touch In Front of Feet)
*NO Full ROM = NO Rep

Endurance:
10 Rounds
Run 1 Min
Walk 1 Min
Rest 3 Mins
Run 1 Mile Max Effort

Inspiration: “If somebody mistreats you, treat ’em good. That kills ’em.” -Bobby Bowden


6 Responses to “WOD 15SEP09”

  1. PJ Says:
    September 14th, 2009 at 17:31

    A quote from one of the greatest coaches of all time, yes. Go FSU!!!

  2. Sharp Says:
    September 15th, 2009 at 12:21

    Thompson: 8:31
    LT H: 8:51
    Long: 8:25
    Kendrick: 8:02
    Hagen: 11:58 JP
    Recker: 7:02
    Morris: 10:00 JP
    Tatum: 11:45 JP
    Tilus: 11:54 JP
    LT Cahir: 11:41 JP
    B: 8:27
    Wilson: 9:30 JP

  3. Sharp Says:
    September 15th, 2009 at 13:18

    Afternoon Crew
    XO: 9:42
    Sharp: 7:27
    Zboray: 10:51
    MSG: 7:47

  4. Sami Says:
    September 15th, 2009 at 14:49

    These torn up hands didt come from jumping pullups , all Kip here!:)

  5. admin Says:
    September 15th, 2009 at 18:10

    Zboray, You have been changed to RX instead of JP.

  6. YNC Says:
    September 23rd, 2009 at 06:12

    CrossFit Neptune Sigonella

    ICC Pals 7:38 (Chin over bar)
    ENC Macias 7:56 (Chin over bar)
    LT Noack 9:35 (Chin over bar)
    SK1 Frost 8:33 (Chin over bar)
    EN2 Soto 9:40 (Chin over bar)

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