WOD 12JAN10

Posted by admin on January 11th, 2010 filed in WOD

WOD:
For Time
Wear a 20# Vest or Flack Throughout The Entire WOD
Farmer’s Walk 200 (M: 55# KB R Hand 35# KB L Hand W: 35# KB R Hand 20# DB L Hand)
30 Pull Ups
Farmer’s Walk 400m (M: 55# KB W: 35# KB)
20 Pull Ups
Run 800m
10 Pull Ups

Endurance:
Run 12 Mins at 85% Best 5k Pace
Rest 3 Mins
Run 6 Mins Max Effort

Inspiration: “This is my wish for you: Comfort on difficult days, smiles when sadness intrudes, rainbows to follow the clouds, laughter to kiss your lips, sunsets to warm your heart, hugs when spirits sag, beauty for your eyes to see, friendships to brighten your being, faith so that you can believe, confidence for when you doubt, courage to know yourself, patience to accept the truth, Love to complete your life.” -Poem by UNK author


5 Responses to “WOD 12JAN10”

  1. Kessler Says:
    January 11th, 2010 at 14:35

    Just wanted to know if the workout on Wednesday will still be at 8am even though we do not have BN Lab.

  2. Danner Says:
    January 12th, 2010 at 16:24

    Danner 1055 rx
    Long 1220 rx
    Thompson 1336 rx
    Bea 1528 rx
    XO 1609 rx
    Tatum 1553 (jumping pullups, sub jump rope for 800m run)

  3. ENS Vaughn Says:
    January 12th, 2010 at 16:24

    2103 Rx’d….not used to a 20 lbs vest.   Gotta use that more often.

  4. Bea Says:
    January 12th, 2010 at 16:43

    Just checking to see if the morning CrossFit will now begin at 0700, with the spring semester starting up tomorrow?

    Thanks

  5. Sharp Says:
    January 12th, 2010 at 23:25

    Tomorrow we will start at 0800.  More word to follow soon.  No afternoon workout schedule so far.

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