9am Class
5 Rounds
9 Burpees
12 Pull-Ups
15 Squat Cleans 95#/63#
400m Run
Post total time.
10am Free Class
21-15-9
DB Front Squats 35#/25#
DB Walking Lunges
Burpees
Sit-Ups
Post total time.
Workout: Sunday 09/12/2010
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CrossFit NS & AC
“Seven”
7 HSPU
7 Thrusters 135#
7 KTE
7 DL 245#
7 Burpees
7 2 pood KBS
7 Pull Ups
7 Times
Newman 35:23 Rx
JoJo 51:48
Paul 52:28 Rx
9am
Tina 37:56Rx
Jonathan 35:45Rx
Bill 35:02Rx
John R. 29:37Rx
Jon H. 33:31 4 rnds.
Steve-O 26:25Rx
Joey 29:58Rx
Sloane 32:21
Kristi 44:42Rx
Tyler 47:30Rx
Briley 32:10Rx
Susan 35:55 3 Rnds
Yvette 36:52Rx
10am
Julia 11:36Rx
Mike N. 15:35Rx
Traci 9:24
Dan C. 15:34
Skylar 14:47
Monica 14:02Rx
Chad 20:52
Shawn 13:52Rx
Tiffany A. 10:29Rx
Amelia 84 reps 20:38Rx
Dawn 13:39
Courtney 22:22
Curtis 16:21Rx
Michelle Z. 12:51Rx
Felicia 10:42
Nathan 12:27Rx
CrossFit NS & AC = CrossFit SOG & YD (2 sweaty old guys & 1 young dude)
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