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SATURDAY FREE FOR ALL 8/30/2008

Friday 8/29/2008

Thursday 8/28/2008

Today we did the CF WOD from 8/27/2008

"I've Got Flutterbies In My Tummy"

Wednesday 8/27/2008

warm-up: dynamic/ 3 rounds of: shoulder triplet-sampson stretch-
30 jumprope-10 push-press-10 sit-ups-10 supermans

WOD: Front Squat 10-10-10-10-10

Lauren 25-30-35-35-35
Mindy 35-35-35-35-35
Fabio 30-40-50-50-50
John 40-60-60-60-60
Joey 80-150-200-135-145x20
Caitlin 40-60-70-70-70
Jess 30-50-60-60-65
Mark 40-40-50-50-50
John 30-40-50-60-70

Tuesday 8/26/2008

warm-up: dynamic/ 3 rounds of: shoulder triplet-sampson stretch-10 sit-ups-10 supermans-10 mountain climbers-10 pull-ups

Skill Work: Squat Clean 5-5-5-5-5

WOD: For Time
150 jumprope
15 push-ups
120 jumprope
12 push-ups
90 jumprope
9 push-ups
60 jumprope
6 push-ups
30 jumprope
3 push-ups

Annie 4:52
Mindy 6:49
Jess 6:31
John 3:33
Caitlin 4:53
Lauren 7:09
Fabio 4:44
Joey 4:38
Jen 9:17
Nikki NFT
Joan 5:45

Monday 8/25/2008

Warm-up: dynamic/ 3 rounds of shoulder triplet-10 pvc overhead squats-10 sit-ups-
10 supermans-20 jumping jacks

Skill Work:
Triple Extension & Hang Power Snatch

WOD: 5 rounds of:
30 squats
20 Dumbbell Split Jerks
10 Ring Rows

Annie 15lb DB 16:45
Mindy 15lb DB 13:56
Jess 15lb DB 13:05
Caitlin 15lb DB 10:48
John 20lb DB 11:14
Fabio 20lb DB 11:43
Lauren 15lb DB 14:15
Mike 20lb DB 14:06
Jen 15lb DB 16:00
Rox 10lb DB 17:11
Joan 10lb DB 13:54