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    16326 SR 9
    Snohomish, WA 98296

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November 15th, 2010

5:30 AM Class

Happy rest day!

9:15 AM and 5:15 PM Classes

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps


14 Responses

  1. A word to the wise for those that are planning on doing the bonus WOD – Wear long socks!

    Bonus WOD
    3 rounds
    – 500 meter row
    – 3 rope climbs
    – 15 Kettle Bell Swings, 2 pood KB


    • doh! That bonus looks like a lot of fun and I hadn’t even thought of trying to make today due to work… Maybe….. no, bad Shawn. 🙂

    • Good call on the long socks, John! Saved my shins…

      Bonus WOD – 15:28 Rx’d

      Props to Shawn plowin’ through this one with the 20# vest..

      Congrats to all the PRs today…Great job, everyone!

  2. Rx’d: 9 rounds (PR over last time back in 9/09 when I did 6 rounds 7 HPCs)

  3. 6:30AM WOD at Alamo Crossfit in San Antonio Texas.
    Warmup included 800m run (I hate running and apparently it hates me) followed by “Grace” and 15 GHD sit ups and back extensions.

    Last guy by about 100m on the 800m run
    5:25 with 95lb
    15 ab mat situps and supermans. Did a little work on the GHD.

    Great “Tribe” at ACF in San Antonio. Very welcoming bunch to the new guy.

    Looking forward to getting back into CFS. I was wearing my “Old School” CFS shirt and everyone had fun trying to say “Snohomish”

  4. 21:46 Rx’d + 20# Vest
    (though a few of the rope climbs were a foot-ish short)

    Thought hey, need to burn off work anxiety energy, and it fits in with my schedule, the practice climb went well, let’s do the vest today. Whoa! By second round my grip was suffering! Whoa!
    Thanks for the encouragement Halee! I bet you could’ve knocked a min off your time if you hadn’t been spending your time with me. Great afternoon group of people!

  5. Did this one at home as “we” are trying to get caught up in Spanish and Math. 7 rounds + 5 thrusters, 7 cleans and 3 sdhp. 65lbs.

    11/14 Annie 12:09 (new jump rope is excellent)
    1 rep max power clean 115lb and 1 rep max overhead 115lb. I wanted to see if I could lift as much as the tiny 47yr old woman at the Winter challenge. She was amazing!

  6. I need a weight vest

  7. wow great job to everyone!
    good job Glenn!

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