Saturday 9/3/11

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9am - No Class
10am - Rookies Class
11am - "31 Hereos" WOD

All proceeds go directly to fundraising.
All are welcome to participate in the WOD for free.

"31 Hereos" WOD
AMRAP 31 Min
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag or plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

SUNDAY ENDURANCE CLASS
When: 8am
Where: Please check the comments for location!
What: come and find out!

Crossfit Diesel will be Closed on Monday 9/5/11 in Honor of Labor Day!

6 comments:

Cohee6 said...

Sunday Endurance WOD:

Hammond High School Track, 0800 AM
8800 Guilford Road, Columbia, Maryland 21046

1 mile time trial
8x200m sprint, leaving on an interval equal to mile pace +20 seconds

See you then!

Mandi said...

Fantastic Job today everyone!

31 Heroes WOD

JasonH.,Dan,Steve,Brian (#115) 4+28

Hilary,Lauren(#65,ropescale) 4+8

Teresa(#105),Yvette(#75),Ngan(#55):3+9rope

Susan(#105),Rachel(#95),MikeS.&Nate(#115):3+8rope

Mike,Kevin(#85,ropescale,24") 3+8

Mandi said...

Rookies WOD
AMRAP-7mins.
5 squat(snatch or clean)
5push-ups

Eric 7+5 (snatch#53)
Yaofu 6+3 (Snatch #33)
Amy 5+4 (snatch#35)
Hilary 5 (snatch#35,knee)
Cami 4+4 (snatch#35,knee)
Pallav 3+7 (snatch#35)
Shilpa 3+5 (clean#33,knee)

Rachel said...

Glad I was able to be at part of the Hero WOD today! I accomplished the ROPE CLIMB!! Great work everyone and I'll see you on the 13th when I get back from Japan!! :)

RachelRose said...

have fun in Japan Rachel! :) do they have crossfits there?

Dan Hook said...

mile time: 6:37

I need to push a little harder on the second and third lap. The last lap took me 1:35, which is faster than the average lap so I think I had too much left in the tank at the end.