W.O.D. 4.09.09
3 rounds for time of:
4 Handstand Push-ups
8 Chest to bar Pull-ups
12 Deadlifts (135/200)
16 Box Jumps (21"/25")


Upcoming Events:
Mark your calendar for the Summer Affiliate Challenge which will be held at CrossFit KoP on Saturday June 6th. Following the event will be a Fundraiser for the Pittsburgh Fallen Heroes Fund. Details will follow shortly. Click here for the honorary 4-1-7-9 WOD.

"He has honor if he holds himself to an ideal of conduct though it is inconvenient, unprofitable or dangerous to do so."
-Walter Lippman

Adam 11:42
Sam G. 8:49
Aimee 7:16
Joe A. 17:32


Ray said...

Motivated myself to go down to the hotel gym for a makeshift WOD on Wed night. 4 Rounds:

25 Air Squats
10 Push Press w/ 35 lb DBs
25 Sit Ups
10 Push Ups
10L/10R Renegade Rows w/ 20 lb DBs
10 Dips off the bench

I am going to try to drop in at Potomac CrossFit Thursday after work.

Looking forward to FGB on Saturday. The shoulder felt good tonight doing push presses, so I think I should be good to go as RX'd.

Jason Lyons said...

way to fight through the workout this morning everyone. i heard a lot of huffing and puffing when you were battling. thanks for letting me teach.

Miranda said...

Hey guys,

I just wanted to extend an invite out to everyone for a Softball game on Sunday at 2pm.
Myself and a few friends are getting together to play a few games at Plymouth Elementary School in Plymouth Meeting. All are welcome and you don't have to be a pro to play. Hope to see some of you there!

Unknown said...

Thanks Jason - you were very helpful and motivating this morning - tough workout.

Mike said...

my legs are sore