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120810 Day 5

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Day 5
WOD 120810

10:00 pressing practice
accumulate 30 reps of overhead press (strict, push press or push jerk), never doing more than 3 reps unbroken (no racks)…

when clock hits 10:00…

5:00 inversion practice
get upside down and hold hspu at full extension or headstand for as long as possible in 5:00

when clock hits 15:00…

For time:
21-15-9
front squats – 115/85
ring dips

200m run after each couplet

 

 

 Lily fs

 

 

 

crossfit.com 

 


0 thoughts on “120810 Day 5”

  55. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  56. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  57. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  58. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  59. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  60. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  61. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  62. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  63. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  82. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  83. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  84. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  85. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  86. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  87. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  88. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  89. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  90. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  154. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  155. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  156. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  157. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  158. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  159. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  160. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  161. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  162. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  181. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  182. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  183. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  184. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  185. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  186. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  187. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  188. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  189. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  190. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  191. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  192. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  193. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  194. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  195. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  196. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  197. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  198. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  244. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  245. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  246. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  247. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  248. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  249. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  250. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  251. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  252. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

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