Tracy and Maura after the Lake Wylie Triathlon.
Ladies, if you’re interested in doing a Tri, The Dash for DIvas,
a female only race is upcoming.  It’s an intro level race
with distances any of you can complete.

CrossFIt WOD:

WIth a continously running clock do 1 Snatch (135lbs-M / 95lbs-F) the first minute, 2 Snatch the second minute, 3 snatch the third minute, and conitnue increasing the reps each subsequent minute until you are unable to continue.

Rest 5 minutes

With a continuously running clock do 1 Clean and Jerk (135lbs-M / 95lbs-F) the first minute, 2 Clean and Jerks the second minute,  3 Clean and Jerks the third minute… continuing as long as you are able.

These are full Snatches and full Clean & Split Jerks.  A missed movement doesn’t count.

Weightlifting WOD:

Same as CrossFit WOD – The weights are goals.  Use a light weight if neccessary.

0 thoughts on “Posted: 7/31/2009

  1. No GOOD says:

    Good Morning! Great WOD today! Jess is was awesome getting to know you in this short time. I enjoyed sharing WOD's with you, your level of intensity is SICK!!! I wish you the best of luck as you futher your education. Represent our CFW Women down in Tenn. Looking forward to tonight! Also has anyone ever seen Tracy without a smile….Have a great day!

  2. Ezekiel Martinez says:

    Hey guys, hope everything is going well – Sam & Tara has great things to say about the Wilkes Seminar last weekend!
    This is a little last minute, but Dutch Lowy is holding an oly lifting clinic tonight at our place time is 4:30 pm until 7:30 pm. You are all invited and welcome to come. He is also hosting a trainer development course tomorrow from 9 am – 5 pm and there are still spots left. We would love to have you participate!

  3. ilario says:

    Way to go Tracy & Maura! CFW women are FIERCE! Speaking of which Taylor's kickbox class was a smoker and she has integrated all of these crazy exercises I'd never heard of: Squats, Planks, Burpees. Find out when she is teaching and take one…But be ready to have your tail handed to you!
    P.S. Good Luck Jess, have fun tonight team.

  4. LBJ says:

    Hello people. It's been along time since my last post, but I have some news for you all. All you crime/mystery readers know who JA Konrath is and he's has a series of books about a female cop. So I pick up the new novel called CHERRY BOMB and begin the read and low and behold I read our very own Don O as a character in this novel. Thats way cool my friend, but I still don't know if he's a hero or villian. Congratulations my friend and I guess I'll read about you next in the funny pages…….