Happy Birthday Don!

Mere plays with handstands.

CrossFit WOD: 

"For Time Fight Gone Bad"

3 rounds for time…
20 wall ball shots – 10ft target (20lbs-M / 14lbs-F)
20 sumo deadlift high pulls (75lbs-M / 55lbs-F)
20 box jumps (20"- M & F)
20 push press (75lbs-M / 55lbs-F)
1 minute Rest
Weightlifting WOD:
Overhead Squat  4 – 4 – 4 – 4
Snatch – 75% x 3 x 3
Clean + Front Squat & Jerk – 70% x 1 x 3
1 round of CF WOD

0 thoughts on “Posted: 8/10/2009

  1. t. says:

    Happy Birthday Don. I hope when I turn 44 I can do a CF WOD, much less hammer them day in and day out like you do Bro.

  2. Tracy says:

    Happy Birthday DON! Great working out with you!! MERE you are looking good girl!! Can't believe you did FGB twice!! That was a quite a workout!! Darren thanks so much for yelling at me…haha.. you push me to do better!! Like OHS 135lb 5 times…little ole me…woohoo!! Love CFW!!

  3. ilario says:

    Tracy, isn't that awesome?!!! FGBx2!!Mere crushed the men's weights and then she crushed the female weights! You gals & guys keep resetting the bar…Speaking of which, happy Birthday big Don!

  4. maria says:

    Don, Happy Birthday! Thanks for being a great example to all of us. Also want to tell the AM crew great job. Audrey and Roger did an unbelievable job today – it was one of their first full wods! Sheila and Renee you guys have come SO FAR since coming to crossfit. I can't imagine the mornings without you guys. By the way, my profession is taking over. Did you guys know that we have 3 veterinarians and an ultrasonographer all in the 6 AM crew??

  5. Shawn K says:

    Maria, that hardly outnumbers the number crunchers and computer nerds…. I feel an AM showdown in the works. (we'll keep score)