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10.28.2009-Wednesday-Day 3

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Power clean: 3,3,3,3,3

Complete as many rounds as possible in 15 minutes of:

30 squats

15 back extensions

10 box jumps

post final loads and rounds to comments:

main site

**Schedule change for week of 11/2**

>Tuesday – AM training only (PM rest day)

>Wednesday – PM training only

>Thursday – WOD will be posted

>Monday, Friday, Saturday – no changes


0 thoughts on “10.28.2009-Wednesday-Day 3”

  6. BF

    my sneakers will never again come off in the shed!…..in addition to normal, yes normal redshed muscle pain…the pads on my feet are very tender to say the least….box jumps on and off will hopefully numb that….but I am not whining!
    adding coconut milk to my fake food diet, replacing the fires!!!!Yeah baby is it 5 o’clock yet?

  7. BF

    my sneakers will never again come off in the shed!…..in addition to normal, yes normal redshed muscle pain…the pads on my feet are very tender to say the least….box jumps on and off will hopefully numb that….but I am not whining!
    adding coconut milk to my fake food diet, replacing the fires!!!!Yeah baby is it 5 o’clock yet?

  8. BF

    my sneakers will never again come off in the shed!…..in addition to normal, yes normal redshed muscle pain…the pads on my feet are very tender to say the least….box jumps on and off will hopefully numb that….but I am not whining!
    adding coconut milk to my fake food diet, replacing the fires!!!!Yeah baby is it 5 o’clock yet?

  9. BF

    my sneakers will never again come off in the shed!…..in addition to normal, yes normal redshed muscle pain…the pads on my feet are very tender to say the least….box jumps on and off will hopefully numb that….but I am not whining!
    adding coconut milk to my fake food diet, replacing the fires!!!!Yeah baby is it 5 o’clock yet?

  10. BF

    my sneakers will never again come off in the shed!…..in addition to normal, yes normal redshed muscle pain…the pads on my feet are very tender to say the least….box jumps on and off will hopefully numb that….but I am not whining!
    adding coconut milk to my fake food diet, replacing the fires!!!!Yeah baby is it 5 o’clock yet?

  41. Pat

    it is about overcoming your fears, in addition to realizing and understanding your human potential.
    sometimes you just have to do it, stop thinking and re-thinking and just go for it.
    it is better to try and know, than not to try and speculate.

  42. Pat

    it is about overcoming your fears, in addition to realizing and understanding your human potential.
    sometimes you just have to do it, stop thinking and re-thinking and just go for it.
    it is better to try and know, than not to try and speculate.

  43. Pat

    it is about overcoming your fears, in addition to realizing and understanding your human potential.
    sometimes you just have to do it, stop thinking and re-thinking and just go for it.
    it is better to try and know, than not to try and speculate.

  44. Pat

    it is about overcoming your fears, in addition to realizing and understanding your human potential.
    sometimes you just have to do it, stop thinking and re-thinking and just go for it.
    it is better to try and know, than not to try and speculate.

  45. Pat

    it is about overcoming your fears, in addition to realizing and understanding your human potential.
    sometimes you just have to do it, stop thinking and re-thinking and just go for it.
    it is better to try and know, than not to try and speculate.

  56. Pat

    Day 3 modified: final load / rounds+squats+back ext+step-ups
    AmyL-6+10
    AnnC-6+30+15
    Anna-95#(1)/3+15
    Karen-80#/6+30+3
    Shannon-55#/5
    Rosemary-95#/7
    Lisa-35#/6+19
    Susan-4+30+3
    Day 3 rx’d:
    Janine-100#/11+30+9
    Beard-145#/7
    Jeff-8+16
    VonRon-195#/7+12
    Matt-205#/7+17
    Diet Pepsi-95#/8+24
    Deb-115#/6+30+13
    Randy-160#/6+15
    Ken-195#/5+30+15+3
    Cam-185#/10+17
    Melanie-100#/6+18
    BF-185#(2)/8+11
    Jorge-125#/11
    MikeB-95#/4+30+15+1
    Katherin-85#/6+30+15
    Charlie-185#(1)/8+30+8
    Scott-175#/8+30
    Janice-85#/7+30+15
    Ed-125#/6+30
    David-150#/6+30+15+4

  57. Pat

    Day 3 modified: final load / rounds+squats+back ext+step-ups
    AmyL-6+10
    AnnC-6+30+15
    Anna-95#(1)/3+15
    Karen-80#/6+30+3
    Shannon-55#/5
    Rosemary-95#/7
    Lisa-35#/6+19
    Susan-4+30+3
    Day 3 rx’d:
    Janine-100#/11+30+9
    Beard-145#/7
    Jeff-8+16
    VonRon-195#/7+12
    Matt-205#/7+17
    Diet Pepsi-95#/8+24
    Deb-115#/6+30+13
    Randy-160#/6+15
    Ken-195#/5+30+15+3
    Cam-185#/10+17
    Melanie-100#/6+18
    BF-185#(2)/8+11
    Jorge-125#/11
    MikeB-95#/4+30+15+1
    Katherin-85#/6+30+15
    Charlie-185#(1)/8+30+8
    Scott-175#/8+30
    Janice-85#/7+30+15
    Ed-125#/6+30
    David-150#/6+30+15+4

  58. Pat

    Day 3 modified: final load / rounds+squats+back ext+step-ups
    AmyL-6+10
    AnnC-6+30+15
    Anna-95#(1)/3+15
    Karen-80#/6+30+3
    Shannon-55#/5
    Rosemary-95#/7
    Lisa-35#/6+19
    Susan-4+30+3
    Day 3 rx’d:
    Janine-100#/11+30+9
    Beard-145#/7
    Jeff-8+16
    VonRon-195#/7+12
    Matt-205#/7+17
    Diet Pepsi-95#/8+24
    Deb-115#/6+30+13
    Randy-160#/6+15
    Ken-195#/5+30+15+3
    Cam-185#/10+17
    Melanie-100#/6+18
    BF-185#(2)/8+11
    Jorge-125#/11
    MikeB-95#/4+30+15+1
    Katherin-85#/6+30+15
    Charlie-185#(1)/8+30+8
    Scott-175#/8+30
    Janice-85#/7+30+15
    Ed-125#/6+30
    David-150#/6+30+15+4

  59. Pat

    Day 3 modified: final load / rounds+squats+back ext+step-ups
    AmyL-6+10
    AnnC-6+30+15
    Anna-95#(1)/3+15
    Karen-80#/6+30+3
    Shannon-55#/5
    Rosemary-95#/7
    Lisa-35#/6+19
    Susan-4+30+3
    Day 3 rx’d:
    Janine-100#/11+30+9
    Beard-145#/7
    Jeff-8+16
    VonRon-195#/7+12
    Matt-205#/7+17
    Diet Pepsi-95#/8+24
    Deb-115#/6+30+13
    Randy-160#/6+15
    Ken-195#/5+30+15+3
    Cam-185#/10+17
    Melanie-100#/6+18
    BF-185#(2)/8+11
    Jorge-125#/11
    MikeB-95#/4+30+15+1
    Katherin-85#/6+30+15
    Charlie-185#(1)/8+30+8
    Scott-175#/8+30
    Janice-85#/7+30+15
    Ed-125#/6+30
    David-150#/6+30+15+4

  60. Pat

    Day 3 modified: final load / rounds+squats+back ext+step-ups
    AmyL-6+10
    AnnC-6+30+15
    Anna-95#(1)/3+15
    Karen-80#/6+30+3
    Shannon-55#/5
    Rosemary-95#/7
    Lisa-35#/6+19
    Susan-4+30+3
    Day 3 rx’d:
    Janine-100#/11+30+9
    Beard-145#/7
    Jeff-8+16
    VonRon-195#/7+12
    Matt-205#/7+17
    Diet Pepsi-95#/8+24
    Deb-115#/6+30+13
    Randy-160#/6+15
    Ken-195#/5+30+15+3
    Cam-185#/10+17
    Melanie-100#/6+18
    BF-185#(2)/8+11
    Jorge-125#/11
    MikeB-95#/4+30+15+1
    Katherin-85#/6+30+15
    Charlie-185#(1)/8+30+8
    Scott-175#/8+30
    Janice-85#/7+30+15
    Ed-125#/6+30
    David-150#/6+30+15+4

  76. Kenjie

    make sure you can keep enjoying your endcarnue activities, while still maintaining a healthy body. CrossFit Endurance is a branch of CrossFit that deals with more endcarnue like activities, like long nt in it, it sometimes doesn’t satisfy the people who enjoy doing more endcarnue activities. For

  77. Kenjie

    make sure you can keep enjoying your endcarnue activities, while still maintaining a healthy body. CrossFit Endurance is a branch of CrossFit that deals with more endcarnue like activities, like long nt in it, it sometimes doesn’t satisfy the people who enjoy doing more endcarnue activities. For

  78. Kenjie

    make sure you can keep enjoying your endcarnue activities, while still maintaining a healthy body. CrossFit Endurance is a branch of CrossFit that deals with more endcarnue like activities, like long nt in it, it sometimes doesn’t satisfy the people who enjoy doing more endcarnue activities. For

  79. Kenjie

    make sure you can keep enjoying your endcarnue activities, while still maintaining a healthy body. CrossFit Endurance is a branch of CrossFit that deals with more endcarnue like activities, like long nt in it, it sometimes doesn’t satisfy the people who enjoy doing more endcarnue activities. For

  80. Kenjie

    make sure you can keep enjoying your endcarnue activities, while still maintaining a healthy body. CrossFit Endurance is a branch of CrossFit that deals with more endcarnue like activities, like long nt in it, it sometimes doesn’t satisfy the people who enjoy doing more endcarnue activities. For

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