WOD Friday 7/31/09

Back Squat 3-3-3-3-3
3 Attempts at Max Vertical Jump after each set of 3


"A Bit of Cindy"

10 Rounds

5 Pull Ups
10 Push Ups
15 Squats

Max time allowed is 10 minutes.

Post loads, inches, rounds and times to comments.

Please join us this Saturday from 8:00am to
11:00am for the fundraiser to benefit the family of Fallen Border Patrol Agent Robert
Rosas.  Agent Rosas was killed in the line of duty July 23, during a
"Fight Gone Bad."  Tony and Michelle Acosta, fellow Border Patrol
Agents and CFEC family members, have asked that we perform "Fight Gone
Bad" in his honor.  Please invite your friends, family and neighbors to
attend.  They can participate in the workout, help count reps, and/or
cheer for the other participants.  Donations to the "Rosas Family" are

Burpees and Pull-Ups, what could be more fun?  Oh, I know, add a mile before and after!  10am class pushing hard through the middle of yesterdays' WOD.  Nice work everyone.

By |2009-07-30T20:43:22+00:00July 30th, 2009|Daily Workout|


  1. paul July 31, 2009 at 6:41 am - Reply

    Dusty 365#/20″/6 Rds.
    Steve 225#/23″/9:12
    Phil 155#/25″/7 Rds.

  2. paul July 31, 2009 at 10:19 am - Reply

    Liza 633/14″/6
    Rose 105#/14″/7
    Emily 145#/16.5″/7 Rx
    Deanna 85#/12″/6
    Tiffany 115#/17″/9:40 Rx
    David 165#/19.5″/7
    Mike 165#/21″/9 Rx

  3. lisab July 31, 2009 at 7:58 pm - Reply

    Sonya 88#/14″/6
    Rebecca 125#/20.5″/8 RX
    Chad 185#/22″/8:58 RX
    Kim 110#/13″/6 RX
    Roselynn 113#/12.5″/6 RX
    Dano 225#/20″/8 RX
    Michelle Z. 100#/16″/9 RX
    James 200 # FS/20″/—
    Jake 205#/20.5″/8:52 RX
    Traci 118#/15.75″/7 RX
    Julia 143″/16″/—
    Pam 105#/17″/6
    Jen 100#/14.5″/5 RX
    Ken 164#/20.5″/7
    Bill 135#/18″/6
    Chris 210#/—/9:40 RX
    Taylor 105#/19″/6
    Julie – 21:56
    3 Rounds
    500m Row
    15 Pull Ups
    15 Push Ups
    15 DB Push Press 20#

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