Good Luck tomorrow in St. Joe in the Steelhead Ironman 70.3. The weather should be picturesque which makes such a challenge a little more palatable. Do your best and trust your training. You are a tremendous athlete and we are sure you are going to have a great race. Your family at CFB are behind you 100%. We can’t wait to hear all about it!
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All posts for the day August 17th, 2012
Friday August 17, 2012
WOD
Nicole
20 min AMRAP
run 400m
max rep pull ups
Journal # of pull ups completed for each round then total. Once you finish or stall on Pull ups, stop and run 400 m.
Skill/Strength
Partner med ball throws (20/14/10)
4 rounds
30 sec work 30 sec of rest
Partners stand 8 feet apart. Squat and throw ball with an arc.
Warm up
2 rounds
30 sec pull ups
30 sec push ups
30 sec sit ups
30 sec of squats
Garage door to stoop Overhead lunges 25/15
5:30am
Jill- 54/5 Rx
Vince- 100/ 7r Rx
Jim- 69/5 Rx
Jack- 82/5 r/b
Patty- 84/6 r/b
Maria- 63/5 g/p
6:30
Chris W- 53/7 Rx
Sez- 53/7 Rx
Victor- 58/5 r/b
Aaron- 53/6 Rx
MK-60/6 Rx (row)
9:00
Dave- 64/7 b
Rick-49/6 (ring rows)
Diane- 29/6 g
Lynne-67/5 black
Terese- 75/5 g
Katie D- 76/5 (ring rows)
MC- 92/6 g
Kavs- 52/4 g
Molly- 68/6 r/b
Mary- 102/8 r/b
10:00
Chris G-81/5 Rx
Freddie- 113/6 Rx
Brennan- 68/7 Rx
Matt- 91/6 r
Dan- 41/4 g
Mike K- 61/6 Rx
4:00pm
Tony 49/6 r-g
Nick K 100/ 7 rounds Rx
Jail 81/ 6 rounds r-p
Ken 61/6 rounds b
5:00
Nick J 70/6 rounds r
6:00 pm
Erik 75/6 rounds green
Erin 92/6 r blue-red
Fetz 72/6 r Rx
Dennis 71/5 rounds black
Bridget 80/5 green
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CrossFit Beverly YELP
