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Friday 7/17/09

For time.

4 rounds of:

400m run
50 x Squat

Link up will be in front of Arvin. Bring your reflective belt and we will jog down as a group for the warm up.

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16 comments:

  1. UnknownJuly 17, 2009 at 7:05 AM

    11:28 this morning.

    Thanks to MAJ Mayo for the encouragement as well as showing me just how far I have to go.

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  2. UnknownJuly 17, 2009 at 7:06 AM

    11:34

    Thanks for making me chase you, Sam. Have a great weekend, everyone!

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  3. JWhipsJuly 17, 2009 at 7:07 AM

    11:37 The squats were a killer.

    Great week. My body is looking forward to some recovery this weekend.

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  4. ChadCJuly 17, 2009 at 7:29 AM

    11:43
    I just couldn't catch Jason this morning. I have some work to do after a month off. Thanks for the push.

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  5. ChrisJuly 17, 2009 at 7:37 AM

    Still a day behind.

    Did 11 rounds + 5 PP for yesterday's workout.

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  6. JimmyJuly 17, 2009 at 7:46 AM

    12:48.

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  7. JJJuly 17, 2009 at 7:52 AM

    This comment has been removed by the author.

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  8. JJJuly 17, 2009 at 7:57 AM

    10:36 this morning. After this week, definitely think we earned the weekend, and the body agrees...

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  9. JWMJuly 17, 2009 at 7:57 AM

    12:48

    Still have a long way to go!

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  10. NMJuly 17, 2009 at 8:49 AM

    10:25

    Will miss the morning crew next week while on leave, though Twerp and I will be raking each other over the coals. Look forward to linking back up with you the week after...have a good one.

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  11. MacJuly 17, 2009 at 9:44 AM

    10 rds from yesterday's WOD. Looks like my CFT time left me with some catching up to do.

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  12. AlvisoJuly 17, 2009 at 10:00 AM

    10:55

    First black and gold workout after China and Buckner, it's good to be back.

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  13. DanHJuly 17, 2009 at 12:39 PM

    11:15

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  14. Black and Gold CrossFitJuly 17, 2009 at 5:55 PM

    10:31...good workout and great group.

    NM-After my 4th lap I looked down and my watch and thought I had you. Was at 10:00 with 25 squats to go but couldn't close the deal. Thanks for the pre-emtive push. Make Twerp drink the Kool-aid.

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  15. AnonymousJuly 17, 2009 at 10:43 PM

    I did a modified version of yesterday's WOD this evening:

    10 min AMRAP

    15 x PP (75)
    15 x Box Jumps (30")
    15 x Situps

    Total: 4 rounds + 15 PP + 15 Box Jumps + 6 Situps

    Black and Gold is known to soldiers here at Knox. It is good to see that CF is spreading more and more.

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  16. Vanilla GorillaJuly 18, 2009 at 4:23 PM

    13:10
    This is another case of looking easy to do on paper and sucks to to do

    ReplyDelete