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10.23.2009-Friday-Day 4

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"BF"

RSCF pics 218 CF Pics 295 CF Pics 297

Complete the following for time:

14 calorie row

6 rounds of:

7 deadlifts – 135# (85)

7 sumo deadlift high pulls – 135# (85#)

14 calorie row

6 rounds of:

7 hang cleans – 135# (85#)

7 front squats – 135# (85#)

14 calorie row

6 rounds of:

7 double unders

7 burpee box jumps

post times to comments:

main site WOD

 

Bill started training with us last February (thanks to Freddy, who is missing in action!).  There was obvious skepticism about training "with some dude in his shed", but fortunately for us, CrossFit lends itself to those who possess the drive to be challenged… and that is Bill.  I witnessed him master the kip, battle double unders and conquer handstand push-ups.  He is the kind of guy that every trainer wants in his/her gym.  Bill's energy and positive attitude are contagious, and he is more than supportive to everyone who enters the shed.  Bill gets it!  And he is a valuable member of the shed! 

Happy Birthday Brother!

 

0 thoughts on “10.23.2009-Friday-Day 4”

  16. svw

    happy dbay BF, you da man!
    im gonna have to take a rain check on this mean ass wod, but i’ll be watching closely to see who has what it takes to push through this one…
    its a fitting wod for a dude as bad as billy is…
    J9, does Bill have to jump onto the box for the burpee box jumps, or only on the last round?

  17. svw

    happy dbay BF, you da man!
    im gonna have to take a rain check on this mean ass wod, but i’ll be watching closely to see who has what it takes to push through this one…
    its a fitting wod for a dude as bad as billy is…
    J9, does Bill have to jump onto the box for the burpee box jumps, or only on the last round?

  18. svw

    happy dbay BF, you da man!
    im gonna have to take a rain check on this mean ass wod, but i’ll be watching closely to see who has what it takes to push through this one…
    its a fitting wod for a dude as bad as billy is…
    J9, does Bill have to jump onto the box for the burpee box jumps, or only on the last round?

  19. svw

    happy dbay BF, you da man!
    im gonna have to take a rain check on this mean ass wod, but i’ll be watching closely to see who has what it takes to push through this one…
    its a fitting wod for a dude as bad as billy is…
    J9, does Bill have to jump onto the box for the burpee box jumps, or only on the last round?

  20. svw

    happy dbay BF, you da man!
    im gonna have to take a rain check on this mean ass wod, but i’ll be watching closely to see who has what it takes to push through this one…
    its a fitting wod for a dude as bad as billy is…
    J9, does Bill have to jump onto the box for the burpee box jumps, or only on the last round?

  21. J9

    An in-depth pre WOD demo can be supplied…
    An in-depth pre WOD demo for BF WILL be supplied…
    Don’t want to miss out on any of the box jumps – or the MODIFIED column is where you will land!
    BF is going to have WOD anxiety all day long!

  22. J9

    An in-depth pre WOD demo can be supplied…
    An in-depth pre WOD demo for BF WILL be supplied…
    Don’t want to miss out on any of the box jumps – or the MODIFIED column is where you will land!
    BF is going to have WOD anxiety all day long!

  23. J9

    An in-depth pre WOD demo can be supplied…
    An in-depth pre WOD demo for BF WILL be supplied…
    Don’t want to miss out on any of the box jumps – or the MODIFIED column is where you will land!
    BF is going to have WOD anxiety all day long!

  24. J9

    An in-depth pre WOD demo can be supplied…
    An in-depth pre WOD demo for BF WILL be supplied…
    Don’t want to miss out on any of the box jumps – or the MODIFIED column is where you will land!
    BF is going to have WOD anxiety all day long!

  25. J9

    An in-depth pre WOD demo can be supplied…
    An in-depth pre WOD demo for BF WILL be supplied…
    Don’t want to miss out on any of the box jumps – or the MODIFIED column is where you will land!
    BF is going to have WOD anxiety all day long!

  41. BF

    Thanks for the Bday wishes!
    Thank you Pat and Janine for creating such a great environment for all of us to reach our fitness goals and challenge our minds and bodies! I truly admire the passion you both have for what you do and the support & encouragement that seems to be never ending. I have the upmost respect for you guys and everyone who participates at the shed.
    The bday wod looks awesome! Jane is having anxiety….I am ready.. BRING IT!

  42. BF

    Thanks for the Bday wishes!
    Thank you Pat and Janine for creating such a great environment for all of us to reach our fitness goals and challenge our minds and bodies! I truly admire the passion you both have for what you do and the support & encouragement that seems to be never ending. I have the upmost respect for you guys and everyone who participates at the shed.
    The bday wod looks awesome! Jane is having anxiety….I am ready.. BRING IT!

  43. BF

    Thanks for the Bday wishes!
    Thank you Pat and Janine for creating such a great environment for all of us to reach our fitness goals and challenge our minds and bodies! I truly admire the passion you both have for what you do and the support & encouragement that seems to be never ending. I have the upmost respect for you guys and everyone who participates at the shed.
    The bday wod looks awesome! Jane is having anxiety….I am ready.. BRING IT!

  44. BF

    Thanks for the Bday wishes!
    Thank you Pat and Janine for creating such a great environment for all of us to reach our fitness goals and challenge our minds and bodies! I truly admire the passion you both have for what you do and the support & encouragement that seems to be never ending. I have the upmost respect for you guys and everyone who participates at the shed.
    The bday wod looks awesome! Jane is having anxiety….I am ready.. BRING IT!

  45. BF

    Thanks for the Bday wishes!
    Thank you Pat and Janine for creating such a great environment for all of us to reach our fitness goals and challenge our minds and bodies! I truly admire the passion you both have for what you do and the support & encouragement that seems to be never ending. I have the upmost respect for you guys and everyone who participates at the shed.
    The bday wod looks awesome! Jane is having anxiety….I am ready.. BRING IT!

  51. J9

    modified:
    Elena-40:21 (45#)
    Beard-48:24 (115#)
    Katherine-26:32 (45#)
    MVW-32:36 (95#)
    DP-24:52 (85#)
    Anna-29:00
    VonRon-32:13 (single skips)
    Jane-27:17 (55#)
    David-44:07 (95#)
    Janice-27:13 (55#)
    Ed-33:45 (95#)
    as rx’d:
    J9-21:58
    Charlie-36:27
    Ken-41:50
    Matt-35:57
    BF-33:17
    Deb-33:18
    Scott-32:05
    CK did Day 1 (details there)

  52. J9

    modified:
    Elena-40:21 (45#)
    Beard-48:24 (115#)
    Katherine-26:32 (45#)
    MVW-32:36 (95#)
    DP-24:52 (85#)
    Anna-29:00
    VonRon-32:13 (single skips)
    Jane-27:17 (55#)
    David-44:07 (95#)
    Janice-27:13 (55#)
    Ed-33:45 (95#)
    as rx’d:
    J9-21:58
    Charlie-36:27
    Ken-41:50
    Matt-35:57
    BF-33:17
    Deb-33:18
    Scott-32:05
    CK did Day 1 (details there)

  53. J9

    modified:
    Elena-40:21 (45#)
    Beard-48:24 (115#)
    Katherine-26:32 (45#)
    MVW-32:36 (95#)
    DP-24:52 (85#)
    Anna-29:00
    VonRon-32:13 (single skips)
    Jane-27:17 (55#)
    David-44:07 (95#)
    Janice-27:13 (55#)
    Ed-33:45 (95#)
    as rx’d:
    J9-21:58
    Charlie-36:27
    Ken-41:50
    Matt-35:57
    BF-33:17
    Deb-33:18
    Scott-32:05
    CK did Day 1 (details there)

  54. J9

    modified:
    Elena-40:21 (45#)
    Beard-48:24 (115#)
    Katherine-26:32 (45#)
    MVW-32:36 (95#)
    DP-24:52 (85#)
    Anna-29:00
    VonRon-32:13 (single skips)
    Jane-27:17 (55#)
    David-44:07 (95#)
    Janice-27:13 (55#)
    Ed-33:45 (95#)
    as rx’d:
    J9-21:58
    Charlie-36:27
    Ken-41:50
    Matt-35:57
    BF-33:17
    Deb-33:18
    Scott-32:05
    CK did Day 1 (details there)

  55. J9

    modified:
    Elena-40:21 (45#)
    Beard-48:24 (115#)
    Katherine-26:32 (45#)
    MVW-32:36 (95#)
    DP-24:52 (85#)
    Anna-29:00
    VonRon-32:13 (single skips)
    Jane-27:17 (55#)
    David-44:07 (95#)
    Janice-27:13 (55#)
    Ed-33:45 (95#)
    as rx’d:
    J9-21:58
    Charlie-36:27
    Ken-41:50
    Matt-35:57
    BF-33:17
    Deb-33:18
    Scott-32:05
    CK did Day 1 (details there)

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