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Thursday, January 28, 2010

January 28th, 2010 Leave a comment Go to comments

Warm-up: Burgener Warm-up and Skill Progressions
Row 400 m, 10 Push-ups, 20 SDHP, Samson Stretch, Lat Stretch (Cat Stretch), Squat Stretch

WOD:
1 round for time:
500m row
25 Push-ups
50 SDLHP
50 Push-ups
50 SDLHP
25 Push-ups
500m row

Coach’s notes: Guys use 95 lbs for SDLHP and gals 65. Post time to complete to comments.

Check it out: 10 ways to be a better CrossFitter

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Categories: Workout of the Day
  1. Dre
    Dre
    January 28th, 2010 at 09:38 | #1
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    Looks like a good one!

  2. John McGriff
    Mac
    January 28th, 2010 at 10:37 | #2
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    & if ya feel ya just didn’t enough rowing yesterday….

  3. Dre
    Dre
    January 28th, 2010 at 12:33 | #3
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    @Mac
    Going over 3K next time John!

  4. Brandon
    bbrigman
    January 28th, 2010 at 13:09 | #4
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    Finished in 22:11. Great workout!

  5. lkoller
    lkoller
    January 28th, 2010 at 16:15 | #5
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    Darnit! I want to do this WOD but because of work and kid’s stuff I can’t. Bummer! It looks great. Maybe I’ll do it tomorrow instead of tomorrow’s WOD.

  6. John McGriff
    Mac
    January 28th, 2010 at 18:25 | #6
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    @Dre
    you were still sick last night & crushed the WOD…I can’t wait to see the healthy Dre. All others be warned…this dude is crossfit hungry

  7. GSchieber
    GSchieber
    January 28th, 2010 at 18:41 | #7
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    Very tough.
    RX w/ push ups on paralettes
    22:17

  8. Ed
    Ed
    January 28th, 2010 at 18:52 | #8
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    17:37 (I think) Rx:d. Truly enjoyable… LOL…

  9. John McGriff
    Mac
    January 28th, 2010 at 18:56 | #9
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    My buddy at the fire department did this one today at our fire academy (subbed sprints for the rowing). This was his 2nd day of Crossfit…I believe he used the words “despair” & “misery” in his summary…

  10. Dre
    Dre
    January 28th, 2010 at 22:59 | #10
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    Oy vey the SDHPs sucked the life outta me! 26:13 Rx’d, but glad I stayed with the 95lb SDHP, good burn!

  11. shebrr
    shebrr
    January 29th, 2010 at 08:11 | #11
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    19:36 rx’ed…i had no more pull in me for the final 500m after the 100 sdhp. this one was a beast!!!

  12. Sara
    January 29th, 2010 at 08:55 | #12
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    Yeah, the rowing at the end was super-tough! I started thinking “almost done, and then all I have is a 500 meter row” boy, was I surprised!
    Go Celia on those squats! Great job girl!

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