WOD
3 rounds for time:
20 Power Clean (95/ 65#)
30 Sit-ups
50 Squats
(Post time to comments)
Today is the first day of our October Intro Class (the "On Ramp" program) - If you have a buddy that has been hankering to start CrossFitting - have them Sign-up ASAP!
11 comments:
A huge THANKS to Cameron and Steve for an awesome week of work-outs and coaching at CrossFit Diesel!!!
It was fun, we both had a great time doing it! We might have to kick you guys out so we can do it again soon! :)
Everyone worked really hard and pushed/pulled a lot of weight over the course of the week. It was neat to see so many PR's!
Ditto. Power cleans....mmmm so good!
Nice pic of the day, I take it that was from Utah over this past trip?
Hey what's the deal with the Halloween extravaganza? What exactly is it? (I'm imagining the final work out - like labor day - only in costume).
T- I think you should leave your slutty nurse costume at home for that WOD.
I don't know Pat, I kinda like T in his slutty nurse costume. It's better than the stripper outfit he normally wears around!
Nothing says Halloween Crossfit more than Fran in drag!
Susan - 9:37
Jason - 9:47
Pat - 10:38
Steve - 11:37
Laura - 12:18
Cameron G. - 12:30
Dan H. - 13:41
T - 15:00
Meghan - 15:20
Keenan - 13:24 (12/30/30)
Keith - 13:04 (65#)
Sujata - 12:55 (45#)
Mark - 13:05 (55#)
Molly - 15:52 (55#)
John - 8:33 (80#, 12/20/30)
Gene - 10:22 (60#, 12/20/30)
Intro Class: Day 1 WOD
200m Run
15-12-9 Squat, Push-up, Body row
200m Run
Anita - 10:27 (21-15-9)
Mike - 9:49 (Post asst. squat)
Mark - 12:10
Doug - 13:54(Post asst. squat)
Oh, and yes - The is me in Arches National Park, Utah. So pretty out there :)
Post a Comment