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07.01.2010-Thursday-Day 4

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Athlete's Choice (please remember we are open from 4pm-9pm today, and every Thursday for the summer)

1) Rest Day

2) Strength

3)Metcon 1 or 2

Metcon 1

For time:

21-15-9

overhead squats – 95# (65#)

toes 2 bar

box jumps – 24" (20")

 

Metcon 2

"Annie"

For time:

50,40,30,20,10

double unders

sit-ups

 

crossfit.com

**Monday July 5th, we will be open 6am-2pm**

0 thoughts on “07.01.2010-Thursday-Day 4”

  1. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  2. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  3. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  4. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  5. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  6. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  7. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  8. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  9. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  10. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  11. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  12. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  13. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  14. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  15. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  16. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  17. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  18. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  19. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  20. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  21. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  50. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  51. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  52. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  53. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  54. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  55. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  56. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

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