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06.20.2009-Saturday-Day 5

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Fight Gone DAD – Happy (Early) Father's Day!RSCF pics 689

Three rounds of:

Rower (calories)

KB Swings, 16kg/24kg (reps)

GHD Sit-ups (reps)RSCF pics 685

Ring Push-ups (reps)

Goblet Squat, 24kg/32kg (reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.RSCF pics 688

main site rest day

DAY 31 of the burpee challenge

RSCF pics 690

RSCF pics 686

RSCF pics 687

RSCF pics 684

RSCF pics 691

0 thoughts on “06.20.2009-Saturday-Day 5”

  1. J9

    On the main site under the Affiliate Blog…
    Jenn Hunter (CFHQ Training Staff and co-owner of I3E CrossFit) takes on “Dia-Fran-Abeth”
    Just a slight change in the order of yesterday’s Fran-Liz-iane.

  2. J9

    On the main site under the Affiliate Blog…
    Jenn Hunter (CFHQ Training Staff and co-owner of I3E CrossFit) takes on “Dia-Fran-Abeth”
    Just a slight change in the order of yesterday’s Fran-Liz-iane.

  3. J9

    On the main site under the Affiliate Blog…
    Jenn Hunter (CFHQ Training Staff and co-owner of I3E CrossFit) takes on “Dia-Fran-Abeth”
    Just a slight change in the order of yesterday’s Fran-Liz-iane.

  10. deb

    Happy Fathers Day guys!
    You know you’re a Shedhead when you ask a diet Q and your trainers & fellow Shedheads post pages of useful info….
    You know you’re a Shedhead when you’ll sacrifice squat depth at the Rx in an exercise – and your coach has already adjusted your weight to address that weakness…
    You know you’re a Shedhead when you’re the LAST one trying to finish, and your fellow Shedheads still yell encouragement to you…
    You know you’re a Shedhead when you look FORWARD to Mondays – to see what the next week of great workouts looks like!!
    Thanks everyone!

  11. deb

    Happy Fathers Day guys!
    You know you’re a Shedhead when you ask a diet Q and your trainers & fellow Shedheads post pages of useful info….
    You know you’re a Shedhead when you’ll sacrifice squat depth at the Rx in an exercise – and your coach has already adjusted your weight to address that weakness…
    You know you’re a Shedhead when you’re the LAST one trying to finish, and your fellow Shedheads still yell encouragement to you…
    You know you’re a Shedhead when you look FORWARD to Mondays – to see what the next week of great workouts looks like!!
    Thanks everyone!

  12. deb

    Happy Fathers Day guys!
    You know you’re a Shedhead when you ask a diet Q and your trainers & fellow Shedheads post pages of useful info….
    You know you’re a Shedhead when you’ll sacrifice squat depth at the Rx in an exercise – and your coach has already adjusted your weight to address that weakness…
    You know you’re a Shedhead when you’re the LAST one trying to finish, and your fellow Shedheads still yell encouragement to you…
    You know you’re a Shedhead when you look FORWARD to Mondays – to see what the next week of great workouts looks like!!
    Thanks everyone!

  16. Pat

    modified:
    Maryanne-264
    Dawn-255
    Diane-237
    Diet Pepsi-318
    McCoy-215
    rx’d:
    Janine-365
    Jason-329
    Ron-267
    Greg-264
    Randy-263
    Amber-247
    Deb-243
    great job, crew!
    and again, it is just wrong that SvW misses out on the goblet squats yet again!
    thanks to all for the father’s day wishes, and I hope all of the ShedHead Dads have a great weekend!

  17. Pat

    modified:
    Maryanne-264
    Dawn-255
    Diane-237
    Diet Pepsi-318
    McCoy-215
    rx’d:
    Janine-365
    Jason-329
    Ron-267
    Greg-264
    Randy-263
    Amber-247
    Deb-243
    great job, crew!
    and again, it is just wrong that SvW misses out on the goblet squats yet again!
    thanks to all for the father’s day wishes, and I hope all of the ShedHead Dads have a great weekend!

  18. Pat

    modified:
    Maryanne-264
    Dawn-255
    Diane-237
    Diet Pepsi-318
    McCoy-215
    rx’d:
    Janine-365
    Jason-329
    Ron-267
    Greg-264
    Randy-263
    Amber-247
    Deb-243
    great job, crew!
    and again, it is just wrong that SvW misses out on the goblet squats yet again!
    thanks to all for the father’s day wishes, and I hope all of the ShedHead Dads have a great weekend!

  19. Ro

    Sorry I missed today. 0it would have been more fun than work. Happy Father’s day to all Dads. You are the Best in each of your child’s life.
    Burpees done!
    Goodnight all!

  20. Ro

    Sorry I missed today. 0it would have been more fun than work. Happy Father’s day to all Dads. You are the Best in each of your child’s life.
    Burpees done!
    Goodnight all!

  21. Ro

    Sorry I missed today. 0it would have been more fun than work. Happy Father’s day to all Dads. You are the Best in each of your child’s life.
    Burpees done!
    Goodnight all!

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