Wednesday, August 4, 2010

WOD Wednesday 8-4-10

Warm up
CFWU 2x
row 250
run 250

Skill -or- Strength:

Work your weakness (your 'gorilla')!
pick something (other than snatch balace) either skill or strength and work on it. DO NOT pick something you are already good at!

WOD
Jerrys Bench Mark

Some of you have never done this, others haven't done it since you very first started, so we are going to see how far everyone has come!

*Spend the rest of the day on active recovery, foam rolling, stretching, Mobility, Flexibility.
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11 comments:

  1. Coach JerryAugust 4, 2010 at 7:44 AM

    pedro 6:08

    ReplyDelete
  2. Coach JerryAugust 4, 2010 at 8:05 AM

    Sacha (CrossFit Mom) 6rds
    Angelica 6:30 PR!
    Christina 6:39 PR!
    Roxanne 7:35PR!
    Dan Salter 5:10 PR!!
    Janae' 5:34 PR!!

    ReplyDelete
  3. Coach JerryAugust 4, 2010 at 8:17 AM

    Brandon 4:32 PR!!

    ReplyDelete
  4. Coach JerryAugust 4, 2010 at 10:50 AM

    Jen 1/2 (rr) 4:13
    Marc-4:19 rx
    Amy-5:30 rx...:-(
    Karla-8:10 rx
    Lisa-4:52 rr/PR

    ReplyDelete
  5. Coach JerryAugust 4, 2010 at 11:43 AM

    Brian-6:08 rr
    Donna-6:33 rr-PR!
    Ashleigh-6:10 rr

    ReplyDelete
  6. AnonymousAugust 4, 2010 at 4:48 PM

    Sheri - 4:55 (rr) PR! shaved almost a minute off!
    Stacey - 4:51 (grn band) PR! shaved about 40 secs off!
    James - 4:29 RX...last RX was 5:42!!!

    ReplyDelete
  7. Coach JerryAugust 4, 2010 at 6:31 PM

    Dan Shea - 4:50(Rx)
    Ryan T-4:31-RX-PR by 18sec.

    ReplyDelete
  8. Coach JerryAugust 4, 2010 at 6:41 PM

    Randy - Tuesdays wod 175x1 press
    row 800m x 4
    1)2:51 2)2:57 3)3:08 4)3:09

    ReplyDelete
  9. Coach JerryAugust 4, 2010 at 6:49 PM

    Jason-4:24 rx-PR by 21 sec.

    ReplyDelete
  10. Coach JerryAugust 4, 2010 at 7:52 PM

    Kayla-5:47 (rr)
    Ellen-5:02 (green) PR -She cut off over 2 minutes!!!
    Joe - 4:50 rx

    ReplyDelete
  11. Coach JerryAugust 4, 2010 at 8:32 PM

    Tami - 5:14

    ReplyDelete

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