"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Nate and Ben in FGB.
Friday, April 3, 2009
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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5 comments:
Here is what was posted on white board April 16, 2008.
Mike: 17:36 65lb
Jeremy 16:08
Cody 22:05
TO: 20:03 65lb
Isa: 23:00 15lb
A Great day for an outside WOD, 17:08 as rx'd!
19:20(roler)65Ib
14:00 at 75lbs for ohs.
15:19 (55lbs)
Probably didn't have a single legit OHS...gotta improve my shoulder flexibility before I can do those with acceptable form.
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