Tuesday, June 17, 2008










Don't be afraid of the woods....

Warm-up:

  • 50 jumping jacks
  • 20 lunges (40 steps)
  • 100 invisible jump rope
  • 15 Push ups

WOD:

ROTC Course + a couple surprise additions

3, 4, or 5 rounds - you pick!

  • Every class and private Coaching session is to meet at the High School parking lot off of Citrona. We will meet at the Senior lot on the South East end of the High School.
  • Bring EXTRA water - it is going to be hot!
  • If you have any tight muscles...come early and get plenty warm. NO PULLS today!
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13 comments:

  1. toggle26June 18, 2008 at 8:20 AM

    14:43 for L3 (3 rounds). Please give at least 24 hours notice of any change in location. richard

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  2. joe waldropJune 18, 2008 at 10:15 AM

    23:15 L1 After sledge hammer, kettle bells, and dead lifts the running was no picnic in the park.

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  3. Coach TannerJune 18, 2008 at 1:52 PM

    Challenging little course right at our finger tips. Carlin - you missed a good one. Will have to do it when you get home. Forgot time, but had fun. All that really matters...

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  4. apetroyJune 18, 2008 at 2:34 PM

    Great workout!
    Once again - thanks for the creativity. Time 27:07 Amy
    Have a great weekend everyone !

    ReplyDelete
  5. Coach LaneJune 18, 2008 at 5:02 PM

    Tanner = 24m15s - I didn't forget. You were strugglin'. :-)

    Great job all!

    Please note: Saturday class is MOVED this weekend only. Please, please come to CF East "In the Park". The class is included in your normal monthly dues and helps us make the CF East family so much stronger. Rumor has a water/weight workout in the works.

    9:30a
    CF East - JSO/FCCJ Complex
    Head Trainer: TJ Cooper
    Drive = maybe 1/2 hour
    Please write if you need directions

    ReplyDelete
  6. DON_MJune 18, 2008 at 8:44 PM

    That was fun...4 rounds 23:24 - I might wear a helmet and shin guards the next time I do this coarse.

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  7. CDJune 18, 2008 at 9:00 PM

    thanks Doug..5 rnds- 23:00
    smoked

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  8. katybugJune 18, 2008 at 9:57 PM

    Chad, does that mean you smoked it, you got smoked or you relapsed and smoked (verb). :)

    Loved the O-Course but really felt the heat. Must drink lots of water. Time: 24:23

    ReplyDelete
  9. alisaJune 19, 2008 at 6:17 AM

    23:??, (3 rounds, I think). I enjoyed doing this course, it was fun, but a little tough for me. Something different from the norm, which is always good to have a change once in a while.

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  10. PamJune 19, 2008 at 8:15 AM

    This was very tough for me! First time I have done something like this in a long, long time! Very hard course but I made it!!! 3 rounds! I am Proud of Myself!

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  11. kaze2ttJune 19, 2008 at 10:08 AM

    Really enjoyed this one. Although it kicked my butt! After 4 rounds I was spent. Don't remember my time, think 23 something. Let's do it AGAIN!

    Tina

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  12. alisaJune 20, 2008 at 5:24 AM

    I was informed that I did four rounds not three. I never knew how hard it was to count from 1 to 10 until I started cross-fit. So at going four rounds, wow I am ready to do this WOD again.

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  13. BillyJune 20, 2008 at 5:28 AM

    Time was 20 or 21: something (4 rounds). Enjoyed this WOD, a little hard for me today, I was still sore from Tuesday's WOD. It has been a challenge for me to walk this week.

    ReplyDelete