CrossFit 2013-09-05
Jerry
* 1 mile run [9:04]
* 2k row
* 1 mile run
Time 29:23
Crossfit
CrossFit 2013-08-30
Standing broad jump 86"
Sgt. Slaughter
3 rounds
* 1 minute to run 100m
* 2 minutes to run 200m
* 3 minutes to run 300m
CrossFit 2013-08-29
Front squat
* 3-3-3-3-3
* 75-115-135-135-135#
Sled pull 200m with 110#
CrossFit 2013-08-28
Helen
3 rounds
* 400m run
* 21 kettlebells [40#]
* 12 pullups
Time 16:49
CrossFit 2013-08-23
AMRAP Diane
1st WOD at CrossFit Flagstaff
Box jump agility work
Diane 15
21-15-9
* Deadlifts [135#]
* Handstand pushups [band assisted] 1 round in about 12 minutes, plus 21 deads.
CrossFit 2013-08-10
Free saturday at CrossFit Flagstaff
31 heroes
20 minute AMRAP partner workout. One partner runs 400m with a sandbag [20#] the other does reps.
* 8 squat thrusters [75#]
* 12 ring rows
* 11 box jumps [24"]
4 rounds with Justin
CrossFit 2013-07-22
Deadlifts
9-9-7-5-3-1-1-1
50-70-80-90-100-110-120