W.O.D. 10.11.09
In 20 minutes complete as many rounds as you can of:
250M Row
21 Sumo-Deadlift High Pulls (95#/65#)
15 Burpees

What words are annoying to you?

There is NO CrossFit Kids Class today.

Far and away the best prize that life offers is the chance to work hard at work worth doing.
-Theodore Roosevelt


swine said...

Best wishes to Nikki who runs the steamtown marathon in Scranton, PA Sunday. Run fast and make us proud.

Miranda said...

Good luck Nikki!

Ray said...

Get some Nikki!

3 mini WODs at home today:

2K Row in 8:29

Unilateral 35# KB Fran 22-16-10 in 9:51. Did 11R/11L, etc.

100 Push Ups & 100 Sit Ups partitioned in 18:56.

All 3 completed in less than an hour window.

First WOD I have attempted since Tuesday. Flu or whatever it was sucked the life out of me.

Chris P. said...

Great job Nikki, way to PR!

Feel better Ray!

Swine said...

Way to sub 4 hrs Nikki great job.

Swine said...


Chris P - 6
K-Ditty - 3
Granny - 5
Scott - 5
Jim C - 4
Swine - 5
Laura - 5
Lisa - 4
Nick #75 - 4
Maura #45 - 3
Darlene #15 - 3

Good job today guys. Congrats to Darlene who did her first ever crossfit workout today. You did great and we can't wait to see you again.

KDitty said...

Great job Nikki!

Evan said...

Way to go Nikki!!! Nice Job.

Nikki said...

Thanks everyone! Finished in 3:56:40, almost exactly the same as last time. It was a PR by 17 seconds! I'm so happy it's over! :)

Aimee Lyons said...

Awesome job Nikki! Congrats!

Jeff said...

Great job Nikki!

Jeff said...

For anyone who read the post about the Greyskull gym resigning their CrossFit affiliation, a great response was posted by Evolve Your Fitness:


Ray said...

Awesome Nikki!

Dorothy said...

Great job Nikki. As someone who recently completed her first 5K, I bow to your greatness. I can appreciate how much hard work it must have taken to meet this goal. Thanks for the inspiration.

Laura Pappas said...

Nikki - under 4 is still a PR, and you were doing hard xfit workouts up through Wed! Congrats on being done!

Chris P. said...

Aimee, I think mainsite is now following YOUR site: Fran today, Elizabeth tomorrow...