W.O.D…. July 13, 2009

WOD for July 14, 2009

Brickell

Doral

Keys


Med ball throw 

Some CrossFitters do vacation WODs, others like Tamargo take it to another level.  Happy Birthday to our personal Paparazzi.

WOD

"1st & goal"

5 rds of:
1 deadlift
2 power cleans
3 hang squat cleans
4 any lift overhead from rack (overhead press, push press, push jerk, split jerk)
Sprint 40 yards

rest two minutes

then 5 rounds of:
1 bar overhead from floor anyway (you can use a clean and jerk or power snatch)
2 hang squat cleans
3 power cleans
4 deadlifts
Sprint 40 yards

M135 / W95

Post total time including 2 min rest to comments.

N.Y. Times, March 21, 2008, "God's Workout" (CrossFit). I love the first sentence…

http://themedium.blogs.nytimes.com/tag/greg-glassman/

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  • KAT Z

    A very HAPPY Birthday Alex;; many more to come!!!!
    And thank you for introducing me to CrossFIT: my new n only way to fitness!
    with lv

  • Gio

    Happy Bday Alex!!! 🙂

  • Olga

    Hapy birthday Alex, may you have many more! I will be back at the box today, yay!!!

  • Leslie Valdes Garcia

    A Tam? HAPPY BIRTHDAY!!!

  • Cecilia

    Happy Burfday Alex!! ♥ Good article… love the quote: “All you need is a body built for discipline and a mind that can justify so much apparent self-abuse.”… ain’t THAT the truth 🙂

  • Alice

    Happy Birthday Alex!! May you have many more to come!!!! Enjoy your day!!! ♥

  • 20:40

  • Omar Barral

    Happy Birthday Alex.
    24:33 RX and my lower back is on fire!!

  • Olga

    20:00, so happy to be back!!! Feeling good ready to keep rocking and rolling, yeah!!! Life is good at the box!

  • Gissell

    23:12 =)

  • Mike

    A couple of weeks ago we all posted our goals…mine was to do a muscle – up without a kip. Last thursday night I accomplished that goal. Please keep us posted on the goals you attain. Next goal pull-up bar muscle-up.

  • Leslie Garcia

    Happy Birthday Alex. Hope you had a wonderful day!
    Can the person that is writing things and using my name, Please Stop.,

  • JORGE

    happy bday alex….
    Great WOD TODAY 18:25 115LB 1ST 5 RDS AND 95LB 2ND 5 RDS HAD TO SCALE DOWN TO KEEP UP THE INTENSITY BUT IT STILL KICKED MY BUTT..

  • 16:02 @ 115 lbs…
    Fell Back twice during hang-squat-cleans… LOL!!

  • Happy Birthday Alex!!! Hope it’s a good one 🙂 sweet guys like u deserve the best. We love you. Xoxo

  • Eddie

    Big Al, hope you had a great day. Happy Birthday buddy!

  • Zhandra “Z”

    19:xx- 55 LBS….Jen, thank you for screaming at me… 🙂 BigLen- Wiwi fell back too.. LOL… You werent the only one..

  • Mike

    Leslie, the reason someone is posting with your name is because you are logged on to our computer at the box. The same computer that has a sign taped to it stating “Computer is for IACF staff ONLY”. But…….since you are part of the Sept 12th Committee, technically you are staff.

  • Thank you! Thank you! Thank you! I really appreciate all the birthday wishes. It goes without saying that what we have here at I Am CrossFit is something special to say the least.

  • Will Becerra

    17:14 @ 95lbs for the first 5 rds and 75lbs for the last 5 rds :/…Slowly working on my strength with the over head lifts!!!

  • jen dolan

    thanks for screamin at me too Z..we made it!! 🙂 that was a rough day tho! damn hang squat cleans! 😛