Reading for the ladies (and for you guys that have ladies you love)…

For time…

  • 30 BW deadlift
  • 20 1/2 BW shoulder press
  • 10 weighted pull ups (45lbs – m / 25lbs -f)
  • 10 Box Jumps (36" – m / 28" – f)
  • run 400 meters
  • 15 BW DL
  • 10 1/2 BW SP
  • 5 W PU (45/25)
  • 5 box jumps (36/28)
  • run 400m

0 thoughts on “Posted: 1/6/2009

  1. maria says:

    Thanks for my note Meredith! By the way are you going to do the coach's challenge this week?? … I will if you will…

  2. FITZ says:

    Wut up Ya’ll!!! I helped my mom and bro move out to Oregon, and I’ve been out here for about a week now. You can be outside in 40 degree weather out here, and still rock a short-sleeved shirt!! I got my mom in at Crossfit Salem, and we ran through a WOD yesterday. It went pretty well. Their facility isn’t comparable to ours back home, of course :-), but it definitely gets the job done. Here’s what they had us do: Relay WOD: 400 m Run relayed with Pull-ups and Medicine Ball Thrusters. So while one guy was running, the other guy would be repping out pull-ups, and then he’d run, and after he got back, he’d rep out Med ball Thrusters while the other guy busted out another 400 meters. Each 400 m run counted as 25 points, then of course each pullup and each thruster counted as one point. Andy, the guy runnin’ the joint, calculated and posted everyone’s totals. I came in a close 2nd with a 269 total, the little bastard I was paired up with got 279. I’ll probably catch up with yall next week. Lata!!!

  3. Josh says:

    We could put together a team for regionals held in Ohio May 16-17th
    Only 6 men and 6 women will go from 7 states (NC,SC,TN,KY,IN,OH, and MICH