Happy Birthday Tony!

     Tony, I thank God everyday for giving me a best friend, a person that always keeps a smile on my face.  I thank him for giving me a person that pushes me even when I don’t think I can go anymore.  I thank him for giving me a man that makes me a better person each and every day.  Most of all I thank him for bringing you into this world on this special day.  I love you.  Happy Birthday!


WOD For Time…

  • 33 Wall Ball Shots (20 – m / 16 – f, 10ft)
  • 33 Box Jumps (24′ – m / 20′ – f)
  • 33 Back Extentions
  • 33 GHD Sit Ups
  • 33 Push Press (65 – m / 45 – f)
  • Row 333 Meters
  • 33 Kettle Bell Swings (24kg – m / 16 – f)
  • 33 Ring Dips
  • 33 Knees to Elbows
  • 33 Over Head Squats (65 -m / 45 – f)
  • 33 Burpees
  • 33 Double Unders  or 99 Singles
  • 33 Pull Ups
  • 33 Reverse Wall Balls (20 – m / 16 – f , 10 ft)
  • 33 Walking Lunges (Yes you will be uneven.)
  • 33 Sledgehammer Swings (33L, 33R)
  • 33 Push Ups
  • Run 400m

0 thoughts on “Posted: 2/4/2009

  1. meredith says:

    Holy Moly were the first words that came to my mind. Then of course, Happy Birthday T! Maria, I hate to hear about your neck- this wod reminds me of Clair's bday wod & I was hoping we could battle it out together. Tracy, I want in on the swimming secrets too! 🙂 Taylor, you going to be doing this one?-I noticed knees to elbows in it!

  2. DC says:

    Happy Bday T.. Thank you for bringing CFW to Wilmington.. And Damn this WOD looks like it's going to have people puking..lol

  3. Dawn says:

    Happy Birthday T. Hope you have a good day. We all need to have a proper celebration when you get back. Be safe out there.

  4. Dawn says:

    Happy Birthday T. Hope you have a good day. We all need to have a proper celebration when you get back. Be safe out there.

  5. Tracy says:

    TONY Happy Birthday!! Thanks for the constant support for all of us at CFW to be better athletes and people!!

  6. Daniel says:

    Happy Birthday T! I'm thinking the same thing Maria said, this might be the one day I'm glad I'm injured.

  7. Sensei says:

    T, Happy birthday brother! CFW has changed my life ( up to this point :> ) for the better and I am extremely thankful. This Wod looks GREAT!

  8. Debb D says:

    Happy Birthday Tony! I hope my adrenaline lasts all day because it is already pumping, I'm getting instant energy just reading this. Great and wondrous things happened for me at 33, I know they will for you. Thanks for your dedication to us here at CFW. I love it here!

  9. peter says:

    Happy Birthday Tony!! We are all thinking of you and can't wait for you to come home.
    Josh and Julie, thanks for this wonderful b-day WOD, I love you two like a cold sore…

  10. Matt says:

    Happy birthday Tony. I hope you have great one. Be safe bro. P.S. I think Julie has a slight crush on you!

  11. kate says:

    Happy Birthday TONY! Stay safe and see you soon – we'll all be pushing through this WOD for your bday!

  12. Taylor says:

    Happy BDay TOny! You are not here for me to bring you Bday cup cakes, just let me know who you would like to take care of that for you?! Julie??! Mere-I saw the K2E and thought how this was a perfect time to start slacking on form! Thank you Tony, for providing an awesome place for Ron and I to CF–with an AMAZING crew to help. We're thinking about cha!

  13. Cody says:

    Happy Birthday Tony, Thanks for motivating me to be suceed and thank you for everything else you have done. Looking forward to getting you back in the gym.

  14. Thomas says:

    Happy b-day bro, im about get started on this hell day that your lady came up with. Thanks for introducing me to cfw, it really has changed my life for the better. Thanks for always pushing me to the max with these wods. Seen ya soon bro.

  15. Sensei says:

    Hey all, I can't get in today for Tony's WoD. Is there anyone else who wants to do this with me tomorrow at 5pm?

  16. julie says:

    OMG OMG!!!! Don't ever let JJ, Don O, and me make up a birthday WOD again! I am not going to lie, it sucks!

  17. Charlie says:

    Happy B-Day, Tony! Thanks for bringing CFW to all of us. Today's WOD is what it's all about. To a great day and year, T. Cheers!

  18. Dana says:

    Happy birthday old man!!! J/k. Being young at heart is all that matters. Be safe and thanks for fighting for our freedom!

  19. Brad says:

    Happy 33rd Birthday Tony!! Killer workout today. (PS:You guys have 5 months to engineer a 47 themed WOD.)

  20. Don O says:

    Happy Bday amigo, sorry I missed your WOD today, I got this chest funk and I'll hit it tomorrow and stay safe,

  21. Chanelle says:

    Happy Birthday Tony! A sincere thanks for bringing CrossFit into all of our lives. Miss you & stay safe!

  22. L.J.J. says:

    Happy Birthday to you! I love the high standard you set, it always challenges me to do more and be better. Great WOD today.

  23. Gina says:

    Damn…anything else? JK, i know you can think of something! Happy B-day Tony! Jonathan & I are thankful for you too. Probably equally as thankful that we are driving home today and missing this WoD! Hope 33 is good to you!

  24. Hub says:

    Damn, 50 posts! That's got to be a record. Happy B-day Tony, not going to be in the box today, but I will tackle this beast tomorrow for you! See you on the flip side.

  25. Cody D says:

    Happy Birthday Tony! i'm starting to get the impression that birthdays are almost something NOT to look forward to at CFW haha jk. Killer WOD julie/jj/don o! and thanks for runnin it next to me today JJ and pushing my pace to get through with it. and kudos to clint's comment..ROCK ON FEBRUARY BDAYS! mine is this coming sunday the 8th! thanks again for fighting for all of us Tony and be safe so you can get back and rejoin your "fire breathers"

  26. ADAM says:

    Happy bday t! Hey Aaron i couldn't make it today also. ill meet you there tomorrow between 5 and 530. give me a call. 231-2747

  27. Andrew says:

    Happy Birthday bro. I appreciate everything you've helped me out with in the past. Stay safe and we'll see you soon.

  28. Amy says:

    Happy Birthday Tony!!!!! This WOD was great but tough! I'm feeling it everywhere in my body. . . P.S. it took me 5 minutes to shampoo my hair because i couldn't keep my arms up long enough! 🙂 Stay safe, see you soon!

  29. c.faulk says:

    HAPPY B-DAY TONY hope its a great one just whont to say thank you for helping me an christina out,this was one hell of a WOD but fun. well take care man and happy birthday..