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Uncategorized

Monday 10/3/11

By Rob | In Uncategorized, Workouts | on October 2, 2011

Strength Work

Supersets

Thrusters Sets of 3

Weighted Push Ups Sets of 5

Hip Mobility

Met Con

250 Row

30 Air Squats

250 Row

30 Burpees

3 Comments to "Monday 10/3/11"

  • Steph D says:

    October 3, 2011 at 6:47 pm - Reply

    Howdy from CF Brisbane!!! I’ll miss everyone for the next 3.5 weeks but I’ll be repping down here in Aussie-land, so no worries!

    Today they welcomed me with good ol’ FRAN.
    5:57 RX’ed– about 2 minutes off my PR, but what can I expect after travelling for 24 hours and jet lag? So good to be on the other side of the world for awhile! Happy October everyone!

  • Luis says:

    October 3, 2011 at 8:05 pm - Reply

    What an awesome picture with the kick ass competitors from cfwh and superman!!
    Got 1 rep thruster 165#
    push ups 60#
    wod w/20# vest 5:50

  • Ryan H says:

    October 3, 2011 at 8:22 pm - Reply

    Awesome effort today at the box. Good job everyone. Make sure you check out crossfit.com tomorrow… you just might recognize somebody!

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