Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Happy 21st(2nd time around!) Birthday to Stephanie. We are gonna meet out tonight at Buffalo Wild Wings in BA at 5:30ish to UFC fight time...feel free to join us, and bring large expensive gifts too.
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Happy 21 Stephanie!! I would love to join you guys but I am at the fire station today. I just got promoted and moved to a new station and today the crew was introduced to Crossfit. We did "Cindy". I did not keep track of their rounds because I didn't want to pressure them and get them discouraged their first time. I did 15-20ish. Fight predictions = Lesnar,GSP,Henderson and Fitch!!
Posted by: Bryan Lloyd | July 11, 2009 at 11:23 AM
I was able to row a broken up 5k today after having to take 12 days off due to a wicked respiratory infection. It felt great!!! I was hoping for labor since my due date is this coming Friday...but no such luck! Oh well, I will try again tomorrow.
Posted by: S. Ha | July 11, 2009 at 11:34 AM
Happy Birthday Stephanie! Sorry I forgot in my first post..pregnant brain. Have a good one!
Posted by: S. Ha | July 11, 2009 at 11:38 AM
http://twitpic.com/a0crc
http://twitpic.com/a0cs7
top half results from the first event. Breck Berry 11th, Jason Boag 24th.
Posted by: Jerimiah | July 11, 2009 at 12:41 PM
15 Dumbbells Thrusters 35 lbs
500 Meter Row
15amrap
4rds
blaze that trail eddy!
Posted by: daryl glen kelley | July 11, 2009 at 03:13 PM
Have a wonderful birthday Stephanie!! Your husband better get you something awesome since 21 is such a special birthday!!!
Posted by: Kymm | July 11, 2009 at 04:49 PM
CF Football WOD
AMRAP 15 min
15 Dumbbell Thrusters 45#
500m row (ran)
4 rounds +15 thrusters
Posted by: Jason | July 11, 2009 at 05:12 PM
CF Football WOD
AMRAP 15 min
15 Dumbbell Thrusters 45#
500m row
3 rounds, used 25# for db
Posted by: Robin | July 13, 2009 at 09:29 AM
CF Football WOD
AMRAP 15 min
15 Dumbbell Thrusters 45#
400m run
3 rounds, used 25# for db
Posted by: Laurie | July 13, 2009 at 09:33 AM