Warm up:
2 rounds of:

5 Thrusters (bar only)
5 Box jumps
5 Pull-ups
100m Run

WOD:
“Elizabeth”

For time:
Reps 21-15-9 of

Squat clean (135 lb./95 lb.)
Ring dips

Post time to comments.

___________________

10 seriously fit CrossFit chicks, Shape.com

WEEKLY WINS!!! Sound off and let us know your good news this week!

Post to comments your successes from this week!!

Media:
Friday WOD, July 6, 2012

10 thoughts on “Friday WOD, July 6, 2012

  • July 6, 2012 at 9:03 am
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    10:40 RX. I am not a big Elizabeth fan…

  • July 6, 2012 at 9:25 am
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    Thanks for coaching today, Brent!

  • July 6, 2012 at 10:11 am
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    Elizabeth 9:24

    Jake – Are you a 9:00 guy now?

    Kyle – always there to turn the lights on. Kinda like Tom Bodett!

  • July 6, 2012 at 11:23 am
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    Elizabeth 12:44 (subbed rings for dip bars)

    Dike good job coaching the rooster class today.

    My weekly win was not throwng up during the WOD.

  • July 6, 2012 at 12:13 pm
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    6am class rocks!! Thanks Brent for keeping us in line!

  • July 6, 2012 at 1:43 pm
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    Clark- no not really. I had the week off from work and I couldn’t make myself get up early enough to come at 6. And you keep kicking my butt and embarrassing me….

  • July 6, 2012 at 3:16 pm
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    Griswold family fun in the house this morning! Thank you Brent…you rocked it.

    10:29 – 85# squat cleans, skinny red band on rings for dips.

  • July 6, 2012 at 6:00 pm
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    Looks like my weekly win was an Elizabeth PR. Beat March by better than 1/2 a minute.

    Taking the family truckster to Vail next week!

  • July 6, 2012 at 7:17 pm
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    Last time I did this workout was November 7, 2011 and my time was 15:40. Today I did it in 9:58 rx. I guess you could say that is a win.

  • July 7, 2012 at 4:23 pm
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    Aimee….great Crossfit Chicks article….O.K., so their outfits are a little cuter and they have better tattoos…I’m just sayin’ ~

Comments are closed.