Warm-up=Strength
3×1 squat clean
5 rounds for time of:
30 walking lunge steps with med ball overhead – 20# (15/16#)
15 ring dips
15 med ball cleans – 20# (15/16#)
Happy Birthday Melanie!
Warm-up=Strength
3×1 squat clean
5 rounds for time of:
30 walking lunge steps with med ball overhead – 20# (15/16#)
15 ring dips
15 med ball cleans – 20# (15/16#)
Happy Birthday Melanie!
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Happy Birthday to one STRONG, FIERCE, BAD-*SS ShedHead!
Happy Birthday to one STRONG, FIERCE, BAD-*SS ShedHead!
Happy Birthday to one STRONG, FIERCE, BAD-*SS ShedHead!
Happy Birthday to one STRONG, FIERCE, BAD-*SS ShedHead!
Happy Birthday to one STRONG, FIERCE, BAD-*SS ShedHead!
Happy Birthday to one STRONG, FIERCE, BAD-*SS ShedHead!
Happy Birthday to one STRONG, FIERCE, BAD-*SS ShedHead!
Happy Birthday to one STRONG, FIERCE, BAD-*SS ShedHead!
Enjoy your special day, Melanie!
Enjoy your special day, Melanie!
Enjoy your special day, Melanie!
Enjoy your special day, Melanie!
Enjoy your special day, Melanie!
Enjoy your special day, Melanie!
Enjoy your special day, Melanie!
Enjoy your special day, Melanie!
Happy Birthday Melanie!!!
Happy Birthday Melanie!!!
Happy Birthday Melanie!!!
Happy Birthday Melanie!!!
Happy Birthday Melanie!!!
Happy Birthday Melanie!!!
Happy Birthday Melanie!!!
Happy Birthday Melanie!!!
Have a Wonderful Day Melanie!
Have a Wonderful Day Melanie!
Have a Wonderful Day Melanie!
Have a Wonderful Day Melanie!
Have a Wonderful Day Melanie!
Have a Wonderful Day Melanie!
Have a Wonderful Day Melanie!
Have a Wonderful Day Melanie!
Don’t avoid this one because of the ring dips…the only way to master them is to do them!
Don’t avoid this one because of the ring dips…the only way to master them is to do them!
Don’t avoid this one because of the ring dips…the only way to master them is to do them!
Don’t avoid this one because of the ring dips…the only way to master them is to do them!
Don’t avoid this one because of the ring dips…the only way to master them is to do them!
Don’t avoid this one because of the ring dips…the only way to master them is to do them!
Don’t avoid this one because of the ring dips…the only way to master them is to do them!
Don’t avoid this one because of the ring dips…the only way to master them is to do them!
Happy Birthday Melanie!
Happy Birthday Melanie!
Happy Birthday Melanie!
Happy Birthday Melanie!
Happy Birthday Melanie!
Happy Birthday Melanie!
Happy Birthday Melanie!
Happy Birthday Melanie!
Happy Birthday Melanie!!!!
Happy Birthday Melanie!!!!
Happy Birthday Melanie!!!!
Happy Birthday Melanie!!!!
Happy Birthday Melanie!!!!
Happy Birthday Melanie!!!!
Happy Birthday Melanie!!!!
Happy Birthday Melanie!!!!
Happy birthday Melanie! It’s been so awesome working out with you lately! Hope you get lots of puppy kisses today.
Happy birthday Melanie! It’s been so awesome working out with you lately! Hope you get lots of puppy kisses today.
Happy birthday Melanie! It’s been so awesome working out with you lately! Hope you get lots of puppy kisses today.
Happy birthday Melanie! It’s been so awesome working out with you lately! Hope you get lots of puppy kisses today.
Happy birthday Melanie! It’s been so awesome working out with you lately! Hope you get lots of puppy kisses today.
Happy birthday Melanie! It’s been so awesome working out with you lately! Hope you get lots of puppy kisses today.
Happy birthday Melanie! It’s been so awesome working out with you lately! Hope you get lots of puppy kisses today.
Happy birthday Melanie! It’s been so awesome working out with you lately! Hope you get lots of puppy kisses today.
Marc…
We are eagerly awaiting your response!!
(I am, at least!)
Marc…
We are eagerly awaiting your response!!
(I am, at least!)
Marc…
We are eagerly awaiting your response!!
(I am, at least!)
Marc…
We are eagerly awaiting your response!!
(I am, at least!)
Marc…
We are eagerly awaiting your response!!
(I am, at least!)
Marc…
We are eagerly awaiting your response!!
(I am, at least!)
Marc…
We are eagerly awaiting your response!!
(I am, at least!)
Marc…
We are eagerly awaiting your response!!
(I am, at least!)
Anyone else having some arm soreness from yesterday?
Anyone else having some arm soreness from yesterday?
Anyone else having some arm soreness from yesterday?
Anyone else having some arm soreness from yesterday?
Anyone else having some arm soreness from yesterday?
Anyone else having some arm soreness from yesterday?
Anyone else having some arm soreness from yesterday?
Anyone else having some arm soreness from yesterday?
My response? To what? “puppy kisses”? I got nothin . . . Although I gotta say whenever Shannon says, “kisses”, I blush a little.
My response? To what? “puppy kisses”? I got nothin . . . Although I gotta say whenever Shannon says, “kisses”, I blush a little.
My response? To what? “puppy kisses”? I got nothin . . . Although I gotta say whenever Shannon says, “kisses”, I blush a little.
My response? To what? “puppy kisses”? I got nothin . . . Although I gotta say whenever Shannon says, “kisses”, I blush a little.
My response? To what? “puppy kisses”? I got nothin . . . Although I gotta say whenever Shannon says, “kisses”, I blush a little.
My response? To what? “puppy kisses”? I got nothin . . . Although I gotta say whenever Shannon says, “kisses”, I blush a little.
My response? To what? “puppy kisses”? I got nothin . . . Although I gotta say whenever Shannon says, “kisses”, I blush a little.
My response? To what? “puppy kisses”? I got nothin . . . Although I gotta say whenever Shannon says, “kisses”, I blush a little.
Mel,
Happy birthday. I signed you up for lift for lungs in lieu of a gift.
😉
Mel,
Happy birthday. I signed you up for lift for lungs in lieu of a gift.
😉
Mel,
Happy birthday. I signed you up for lift for lungs in lieu of a gift.
😉
Mel,
Happy birthday. I signed you up for lift for lungs in lieu of a gift.
😉
Mel,
Happy birthday. I signed you up for lift for lungs in lieu of a gift.
😉
Mel,
Happy birthday. I signed you up for lift for lungs in lieu of a gift.
😉
Mel,
Happy birthday. I signed you up for lift for lungs in lieu of a gift.
😉
Mel,
Happy birthday. I signed you up for lift for lungs in lieu of a gift.
😉
DOMS!
http://www.crossfitsouthbay.com/2011/02/doms-2/
DOMS!
http://www.crossfitsouthbay.com/2011/02/doms-2/
DOMS!
http://www.crossfitsouthbay.com/2011/02/doms-2/
DOMS!
http://www.crossfitsouthbay.com/2011/02/doms-2/
DOMS!
http://www.crossfitsouthbay.com/2011/02/doms-2/
DOMS!
http://www.crossfitsouthbay.com/2011/02/doms-2/
DOMS!
http://www.crossfitsouthbay.com/2011/02/doms-2/
DOMS!
http://www.crossfitsouthbay.com/2011/02/doms-2/
Happy birthday Melanie!!!!
Happy birthday Melanie!!!!
Happy birthday Melanie!!!!
Happy birthday Melanie!!!!
Happy birthday Melanie!!!!
Happy birthday Melanie!!!!
Happy birthday Melanie!!!!
Happy birthday Melanie!!!!
nice link McCoy, as i’m having a hard time straightening my arm
nice link McCoy, as i’m having a hard time straightening my arm
nice link McCoy, as i’m having a hard time straightening my arm
nice link McCoy, as i’m having a hard time straightening my arm
nice link McCoy, as i’m having a hard time straightening my arm
nice link McCoy, as i’m having a hard time straightening my arm
nice link McCoy, as i’m having a hard time straightening my arm
nice link McCoy, as i’m having a hard time straightening my arm
Happy Birthday Melanie!!
Happy Birthday Melanie!!
Happy Birthday Melanie!!
Happy Birthday Melanie!!
Happy Birthday Melanie!!
Happy Birthday Melanie!!
Happy Birthday Melanie!!
Happy Birthday Melanie!!
modified:
Harold-27:46
Doug-17:04
MVR-17:47
Shannon-21:03
Lisa-21:40
Ro-17:07
Kat-18:37
Brielle-15:51, 20#
Cheryl-16:03
Lenore-20:12
Janice-17:46
CK-18:27
as rx’d:
Pat-13:01
Christian-14:40
Rich-17:14
J9-18:11, 20#
Shawn-16:27
McCoy-20:27
Scott-16:08
modified:
Harold-27:46
Doug-17:04
MVR-17:47
Shannon-21:03
Lisa-21:40
Ro-17:07
Kat-18:37
Brielle-15:51, 20#
Cheryl-16:03
Lenore-20:12
Janice-17:46
CK-18:27
as rx’d:
Pat-13:01
Christian-14:40
Rich-17:14
J9-18:11, 20#
Shawn-16:27
McCoy-20:27
Scott-16:08
modified:
Harold-27:46
Doug-17:04
MVR-17:47
Shannon-21:03
Lisa-21:40
Ro-17:07
Kat-18:37
Brielle-15:51, 20#
Cheryl-16:03
Lenore-20:12
Janice-17:46
CK-18:27
as rx’d:
Pat-13:01
Christian-14:40
Rich-17:14
J9-18:11, 20#
Shawn-16:27
McCoy-20:27
Scott-16:08
modified:
Harold-27:46
Doug-17:04
MVR-17:47
Shannon-21:03
Lisa-21:40
Ro-17:07
Kat-18:37
Brielle-15:51, 20#
Cheryl-16:03
Lenore-20:12
Janice-17:46
CK-18:27
as rx’d:
Pat-13:01
Christian-14:40
Rich-17:14
J9-18:11, 20#
Shawn-16:27
McCoy-20:27
Scott-16:08
modified:
Harold-27:46
Doug-17:04
MVR-17:47
Shannon-21:03
Lisa-21:40
Ro-17:07
Kat-18:37
Brielle-15:51, 20#
Cheryl-16:03
Lenore-20:12
Janice-17:46
CK-18:27
as rx’d:
Pat-13:01
Christian-14:40
Rich-17:14
J9-18:11, 20#
Shawn-16:27
McCoy-20:27
Scott-16:08
modified:
Harold-27:46
Doug-17:04
MVR-17:47
Shannon-21:03
Lisa-21:40
Ro-17:07
Kat-18:37
Brielle-15:51, 20#
Cheryl-16:03
Lenore-20:12
Janice-17:46
CK-18:27
as rx’d:
Pat-13:01
Christian-14:40
Rich-17:14
J9-18:11, 20#
Shawn-16:27
McCoy-20:27
Scott-16:08
modified:
Harold-27:46
Doug-17:04
MVR-17:47
Shannon-21:03
Lisa-21:40
Ro-17:07
Kat-18:37
Brielle-15:51, 20#
Cheryl-16:03
Lenore-20:12
Janice-17:46
CK-18:27
as rx’d:
Pat-13:01
Christian-14:40
Rich-17:14
J9-18:11, 20#
Shawn-16:27
McCoy-20:27
Scott-16:08
modified:
Harold-27:46
Doug-17:04
MVR-17:47
Shannon-21:03
Lisa-21:40
Ro-17:07
Kat-18:37
Brielle-15:51, 20#
Cheryl-16:03
Lenore-20:12
Janice-17:46
CK-18:27
as rx’d:
Pat-13:01
Christian-14:40
Rich-17:14
J9-18:11, 20#
Shawn-16:27
McCoy-20:27
Scott-16:08
Thanks everyone…it’s so great to read all the birthday wishes! Looking forward to another great year with everyone! And yes Shannon lots of puppy kisses!! Oh and thanks McCoy….funny.
Thanks everyone…it’s so great to read all the birthday wishes! Looking forward to another great year with everyone! And yes Shannon lots of puppy kisses!! Oh and thanks McCoy….funny.
Thanks everyone…it’s so great to read all the birthday wishes! Looking forward to another great year with everyone! And yes Shannon lots of puppy kisses!! Oh and thanks McCoy….funny.
Thanks everyone…it’s so great to read all the birthday wishes! Looking forward to another great year with everyone! And yes Shannon lots of puppy kisses!! Oh and thanks McCoy….funny.
Thanks everyone…it’s so great to read all the birthday wishes! Looking forward to another great year with everyone! And yes Shannon lots of puppy kisses!! Oh and thanks McCoy….funny.
Thanks everyone…it’s so great to read all the birthday wishes! Looking forward to another great year with everyone! And yes Shannon lots of puppy kisses!! Oh and thanks McCoy….funny.
Thanks everyone…it’s so great to read all the birthday wishes! Looking forward to another great year with everyone! And yes Shannon lots of puppy kisses!! Oh and thanks McCoy….funny.
Thanks everyone…it’s so great to read all the birthday wishes! Looking forward to another great year with everyone! And yes Shannon lots of puppy kisses!! Oh and thanks McCoy….funny.
Melanie,
Hope you enjoyed your birthday and wish you a Fabulous next year…I am pretty sure that might be my new favorite word. Who can’t love FABULOUS!?!
Melanie,
Hope you enjoyed your birthday and wish you a Fabulous next year…I am pretty sure that might be my new favorite word. Who can’t love FABULOUS!?!
Melanie,
Hope you enjoyed your birthday and wish you a Fabulous next year…I am pretty sure that might be my new favorite word. Who can’t love FABULOUS!?!
Melanie,
Hope you enjoyed your birthday and wish you a Fabulous next year…I am pretty sure that might be my new favorite word. Who can’t love FABULOUS!?!
Melanie,
Hope you enjoyed your birthday and wish you a Fabulous next year…I am pretty sure that might be my new favorite word. Who can’t love FABULOUS!?!
Melanie,
Hope you enjoyed your birthday and wish you a Fabulous next year…I am pretty sure that might be my new favorite word. Who can’t love FABULOUS!?!
Melanie,
Hope you enjoyed your birthday and wish you a Fabulous next year…I am pretty sure that might be my new favorite word. Who can’t love FABULOUS!?!
Melanie,
Hope you enjoyed your birthday and wish you a Fabulous next year…I am pretty sure that might be my new favorite word. Who can’t love FABULOUS!?!
Mel,
Happy birthday!
McCoy
HELL YEAH!! Lift for lungs is going to be great.
Mel,
Happy birthday!
McCoy
HELL YEAH!! Lift for lungs is going to be great.
Mel,
Happy birthday!
McCoy
HELL YEAH!! Lift for lungs is going to be great.
Mel,
Happy birthday!
McCoy
HELL YEAH!! Lift for lungs is going to be great.
Mel,
Happy birthday!
McCoy
HELL YEAH!! Lift for lungs is going to be great.
Mel,
Happy birthday!
McCoy
HELL YEAH!! Lift for lungs is going to be great.
Mel,
Happy birthday!
McCoy
HELL YEAH!! Lift for lungs is going to be great.
Mel,
Happy birthday!
McCoy
HELL YEAH!! Lift for lungs is going to be great.
Happy Birthday Melanie!!! Hope your day was great!
Thanks to the ladies that encouraged me tonight! you guys helped me push through! that WOD was tough…but it felt great to be there!
Happy Birthday Melanie!!! Hope your day was great!
Thanks to the ladies that encouraged me tonight! you guys helped me push through! that WOD was tough…but it felt great to be there!
Happy Birthday Melanie!!! Hope your day was great!
Thanks to the ladies that encouraged me tonight! you guys helped me push through! that WOD was tough…but it felt great to be there!
Happy Birthday Melanie!!! Hope your day was great!
Thanks to the ladies that encouraged me tonight! you guys helped me push through! that WOD was tough…but it felt great to be there!
Happy Birthday Melanie!!! Hope your day was great!
Thanks to the ladies that encouraged me tonight! you guys helped me push through! that WOD was tough…but it felt great to be there!
Happy Birthday Melanie!!! Hope your day was great!
Thanks to the ladies that encouraged me tonight! you guys helped me push through! that WOD was tough…but it felt great to be there!
Happy Birthday Melanie!!! Hope your day was great!
Thanks to the ladies that encouraged me tonight! you guys helped me push through! that WOD was tough…but it felt great to be there!
Happy Birthday Melanie!!! Hope your day was great!
Thanks to the ladies that encouraged me tonight! you guys helped me push through! that WOD was tough…but it felt great to be there!
Sorry I am late, but Happy Birthday Mealnie!! Rally looking forward to WOD with you gain this year!
Sorry I am late, but Happy Birthday Mealnie!! Rally looking forward to WOD with you gain this year!
Sorry I am late, but Happy Birthday Mealnie!! Rally looking forward to WOD with you gain this year!
Sorry I am late, but Happy Birthday Mealnie!! Rally looking forward to WOD with you gain this year!
Sorry I am late, but Happy Birthday Mealnie!! Rally looking forward to WOD with you gain this year!
Sorry I am late, but Happy Birthday Mealnie!! Rally looking forward to WOD with you gain this year!
Sorry I am late, but Happy Birthday Mealnie!! Rally looking forward to WOD with you gain this year!
Sorry I am late, but Happy Birthday Mealnie!! Rally looking forward to WOD with you gain this year!