WOD Wednesday, 01/28/09

3 Rounds for time:

400M Run

10 Power Snatches (95/65)

10 OH Squats (Same #)

12 Pull-ups

Post time to comments

REMINDER:  This Saturday CFEC will be holding a "free" class @ 11am.  Please feel free to bring your friends and family or neighbors, co-workers, etc.  Kids do CrossFit as well….check out some of CFEC kids learning the Thruster and Pull-ups…..These kids rock!



By |2009-01-27T19:35:03+00:00January 27th, 2009|Daily Workout|


  1. paul January 28, 2009 at 6:47 am - Reply

    Level II WOD
    30 Snatches (135/85)
    Diana 11:07 Rx
    Paul 11:22 115#
    Julia 13:54 35#
    John 14:10 75#
    Chris 16:20 85#
    Caren 17:25 75#
    Thrusters 95#
    Pull-ups ( chest to bar)
    Dave S. 7:10

  2. paul January 28, 2009 at 10:32 am - Reply

    Cid 21:32 35#
    Rose 21:59 35#
    Jason 16:04 65#
    Ashley 19:03 45#
    Tony 16:11 65#
    Yvette 21:00 45#
    Justin 17:36 65#
    Sonya 22:58 35#
    Michelle 17:50 40#
    Kim 17:57 40#
    Kris 17:27 35#

  3. paul January 28, 2009 at 10:48 am - Reply

    Lindsay 20:04
    Valerie 20:57
    Dusty 20:04
    Jake 17:37 75#
    Dan 20:40 rx

  4. paul January 28, 2009 at 5:58 pm - Reply

    Frank 20:20
    Pete 18:40 Rx
    Jarodd 20:52 Rx
    Chad 21:10
    Misty 19:50
    Brad 13:38 Rx
    Dave 22:15
    Mark 18:00
    Steve 16:38 Rx
    Cody 19:44

  5. paul January 28, 2009 at 6:00 pm - Reply

    Lisa 16:18 68.6#
    Teshina 16:20 Rx (85#)

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