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Friday 10/2/09 WOD

Warm Up:
Dislocates
Good Mornings
Thruster
Sumo Deadlift High Pull
20 Sit Ups
Quad Stretch

WOD:

“Fran”
21-15-9
Thrusters with 95 pounds (65 pounds for women)
Pull Ups

Compare to 3/18/09

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12 Responses to “Friday 10/2/09 WOD”

  1. Matt Chrestman says:
    October 2, 2009 at 5:15 am

    M/27/5'11/185

    Time: 6:32 as Rx'd

    First time as Rx'd. Previous time was 9:22 with 75#.

    Reply
  2. Don Ngo says:
    October 2, 2009 at 6:23 am

    m/26/5'8/164.5

    6:47 as RX'd

    two frans in one month….ewww.

    Reply
  3. BrianG says:
    October 2, 2009 at 7:47 am

    149lbs?/32yoa

    as Rx'd

    5:10

    PR by :12

    Reply
  4. kariu says:
    October 2, 2009 at 8:09 am

    think I'm gonna have to wait until my quads are functioning again before hitting this one…
    the only part of this entire workout that I think I could participate in would be quad stretch, but I'd have to do it from 'flat on the floor', cause I wouldnt be able to get up after situps.
    can we have a 'rain check' for anyone else who's done over 500 squats this week already?

    Reply
  5. Mike Lee says:
    October 2, 2009 at 10:42 am

    m/170/29/5'8″

    double day:
    30 muscle ups
    30 c&j @135#
    13:25

    Fran: 4:14 rx'd

    Reply
  6. clark says:
    October 2, 2009 at 11:37 am

    M/26/240

    as rx'd:
    5:19

    Reply
  7. dangr says:
    October 2, 2009 at 12:50 pm

    holy good god damn mike! That's alot of wod! i'm on my way for the 30 & 30 wod right now!

    Reply
  8. tariq says:
    October 2, 2009 at 6:59 pm

    m/29/173/5'11

    as rx'ed 7:25, PR by 14 mins.

    Reply
  9. Christopher Speaker says:
    October 2, 2009 at 6:59 pm

    m/28/200/5'11''
    4:55 rx'd

    Reply
  10. Gillian says:
    October 2, 2009 at 7:56 pm

    F/45/160/5'3″
    Dang, I'm a bit embarrassed to put my time in here… This week has been killer; my quads hurt, my arms hurt, shoulders ache…
    12:39 65# Purple Band
    But… next time I do it I'm sure it'll be a PR!

    Reply
  11. JT_J says:
    October 2, 2009 at 8:51 pm

    M/26/~175/5'9″

    4:24 65#, band

    Reply
  12. Capital Jiu-Jitsu MMA & CrossFit Training Network says:
    February 4, 2010 at 9:37 pm

    [...] to: 10/2/09 This entry was posted on Thursday, February 4th, 2010 at 9:36 pm and is filed under CrossFit, [...]

    Reply

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