FRIDAY 071009 (CROSSFIT FREDERICK)

July 10, 2009

FRIDAY 071009

From left, Jason, Greg and Mike doing the "Rafi Special" a.k.a. 9 rounds for time of 185lb. deadlift, 15 reps and 21 Burpees! Seriously Rafi, we wish you could have been here for this one!
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Tomorrow: Saturday, July 11th at 10:45am is our Olympic Lifting Class.
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Today's WOD:

For time:

100 Ball Slams, 20lb. ball

Post time to comments.

Posted at 12:01 AM | Permalink

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All, note the ROM for affiliate "pull-ups" was not chest to bar...we may want to break pull ups into two categories (C-to-B and Chinups) for trng purposes. Spieler did 106 "chinups" with a beautiful fluid kip...I don't even remember how to do that style of kip anymore...I would have been lost.

Posted by: ilario | July 11, 2009 at 06:18 AM

FYI: http://games2009.crossfit.com/competitors/athlete-profile-dawn-hutchinson.html

Posted by: ilario | July 10, 2009 at 10:48 AM

TEAM! THE WORKOUTS ARE UP FOR THE GAMES!!! LOOKS AMAZING!!
SAY A PRAYER FOR DAWN H. SHE'S A TEAMMATE FROM CFF-SOUTH (WILMINGTON)
http://games2009.crossfit.com/

Posted by: ilario | July 10, 2009 at 10:24 AM

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