10.08.2009

W.O.D. 10.9.09
Overhead Squat
3-3-3-3-3

then:
18-12-9
Overhead Squat (use about 50% of your new 3RM)
Knees to Elbows

Video:
Ladies especially, this is worth the two minutes!

Setting up the Overhead Squat with Lisa Ray, CrossFit Journal Preview - video [wmv] [mov]

Contest:
Passionate Fitness is having a contest, if you are passionate about fitness and health and able to write $100 cash prize could be yours...click here for more information.

Note:
There will be NO CrossFit kids class this Sunday October 11th.

Quote:
"It is what you give when you have nothing left to give that marks the measure of your spirit."

Results:
Keith 135 4:29
Lisa 125 3:55
Granny 85 5:41
Sam 195x2 4:49
Dave 70 5:10
Steph 80 4:53
Cate 135 4:40


3 comments:

Miranda said...

Damn, Lisa! You killed that WOD! You go girl!

Ray said...

I want what Sam and Lisa had for breakfast!

Swine said...

RESULTS FROM 4:30 5:30 & 6:30

Jen S. #95 6:17
John #105 6:22
Jill #65 5:09
Whitney #35 5:31
Jim C #145 5:20
Swine #150 5:35
Kristin #75 6:25
Chris P #85 3:47
Sam #95 4:24
Cindy #75 #85x1 5:15
Jeff #135 3:58
Mike B #155 4:06
Rob #135 4:52
Nick #85 5:53
Joe A #185 #205x1 9:48

Good job today guys OHS are really tough to master. Everyone put a great effort in espically Whitney. You did great in your first class.