Wednesday (07-28-10)

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Skill: Muscle up

WOD

"Ryan"

5 rounds of:

7 Muscle-ups

21 Burpees

Post times to comments.

Those that can't do muscle ups, will practice "muscle up progressions" during the skill work, but will do 2 ring dips for every Muscle up.  So your WOD will look like this: 14 Ring Dips and 21 Burpees x 5 rounds.  Scale ring dips accordingly.

Muscle-Up Progression, Jeff Tucker (CFJ Preview) [wmv][mov] » Feb 9 09

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written by Jenny Jenn, July 28, 2010
B-Dong is LyInG!!!!!! smilies/grin.gif
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written by shelly, July 28, 2010
B you better not be lying to us!!!!!smilies/angry.gif Dont make me check your folder when I get in the gym.smilies/grin.gif
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written by Bobby, July 28, 2010
Holy Crap!!!
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written by BJ, July 28, 2010
Early Morning

Fundamentals Day 4
21-15-9 Box Jumps, Kettlebell, Wallball
John - 8:05 (20", 35lb, 15lb)
Derek - 9:07 (20", 35lb, 15lb)
Shannon - 7:58 (20", 20lb, 10lb)
Corinne - 8:16 (20", 20lb, 10lb)

Nick - 18:23 (Jump MU)
Gina - 22:03 (RD White)
Jenny Jenn - 20:52 (RD Red)
Erin - 37:14 (RD)
Beej - 14:40rx
Kelsy - 17:54 50-40-30-20-10 DU/PU
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written by Nancy, July 28, 2010
HAPPY BIRTHDAY BIG MUSCLES BRANDON!!!
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written by Nancy, July 28, 2010
Crossfit Kids TODAY at 4:45!

Warm-up: Shuttle Run
Skill: Front Squat
WOD: 15-12-9
Front Squats
Push ups
Game: Running Relay Races
Cash Out: Max Plank Hold
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written by Paul Saavedra, July 28, 2010
Paul Saavedra - 21 Pull Ups, 14 Ring Dips, 21 Burpees x 5 : 28:19 @ work.
Longest WOD EVER!
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written by brandon, July 28, 2010
Thank you Nancy, but like Dan and his recent facebook mishap, today is NOT my birthday. I will however continue to receive any gift and or donations.
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written by Erin, July 28, 2010
B Dong when is your b day??? Are you lying?
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written by Nancy, July 28, 2010
Kelsey - 17:54 (50-40-30-20-10 Double unders/push ups) 7 rounds 200mrun/max handstand hold in 20 min
Margarite - 17:20 (Par/row)
Autumn - 18:03 (RD/blue)
Susan - 22:42 (Par)
Danny M - 24:30rx
Bobby - 27:07rx
Connie - 28:07 (rd/white)
Eric - 30:48 (rd)
Jason M - 33:01 (jump pu)
Danny A - 39:22 (rd)
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written by Joe Joe, July 28, 2010
Crossfit Softball...game this Friday is 9:10 pm again. If you are not planning on being there I need to know. If I don't here from you I assume you are coming, if you no show it could cost us the game for lack of players. Let notify me by this Thursday so if we need subs I can give them a fair notice that they might be needed. Joegilmartin@allstate.com
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written by Nancy, July 28, 2010
The Lunch Crew

Katie - 15:40 (MU Prog)
Kristen - 18:17 (RD red)
LJ - 18:24 (Jump MU) - Visitor from Alabama smilies/smiley.gif
Parker - 19:52 (RD)
Joe B - 26:02 (blue)
Chris 23:35 (RD red) - Visitor from Seattle smilies/smiley.gif
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written by Erin, July 28, 2010
Lorena - 18:00 (rd/blue)
Dave - 17:33 (rd/red)
Evy - 18:50 (rd/blue)
Jason - 19:30 (row)
Robert P - 19:49rx
Garret - 20:41 (rd)
Ashleigh - 20:53 (rd/green)
Jodie - 24:40 (rd/white)
Joe Joe - "Helen" 15:57 (row)
Margie - 14:50 (rd/blue)
Steve - 16:12 (rd)
Moises - 18:36 (rd/red)
Brock - 20:07rx
Flores - "Nate" bar MU 10 rds
Anna - 14:04 blue rd
Sean - 25:30 (1 rd MU/4 rd RD)
Cris E - 23:58 (blue/rd)
Michelle - 19:22 (red/rd)
Ami - 14:23 (blue/rd)
Jen - 19:15 (red/rd)
Jason - 27:55 (ju mu)
Vema - 18:20 (blue/rd)

This one was a tough one tonight and you were all little champions. Great work everyone. On another note, I would just like to say that Coach Nancy is very pretty and has a kind spirit.
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written by Erin, July 28, 2010
Cliff- 16:59 (red/rd)
Gabe - 17:01 (blue/rd)
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written by JoeJoe, July 28, 2010
My Helen time was 13:57 not 15:57.....not that it matters.
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written by Erin, July 29, 2010
Joe Joe it does matter smilies/smiley.gif
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written by Cris, July 29, 2010
Erin,

Thanks for pumping me up..been away for 3 weeks and it hurt to come back. But..... I am Cris C...not "Cris E" haha.
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written by Erin, July 29, 2010
Haha anytime brother...Well I won't throw nancy under the bus but she posted all the times yesterday under my name...so when you see her you should probably make a big deal out of it smilies/smiley.gif You too joe joe!!!!!

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