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120904 Day 2

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Day 2
WOD 120904
(Basic Training Session#1, 6-7AM)

EMOM for 10:00 of:
2 thrusters – go heavy… no racks
4 pistols, total, alternating legs

@ 10:00…

AMRAP in 10:00 of:
15 burpees to target 6" above your highest reach
15 kb swings – 24kg/16kg


Mccoy

 

 

 

crossfit.com

 

 

0 thoughts on “120904 Day 2”

  28. brielle

    Hey shedheads!!!
    So far 5 peeps are signed up for Saturday Spin 8:45-9:25. Need one more to run the class.
    Please sign up…it is a great workout and you can even WOD when you are done.
    Sean wants to split the session with someone because he will have to work half of those saturdays. Anyone interested in doing 5 saturdays???
    And feel free to buddy up with someone else and split the cost and only be locked into 5 saturdays!!!
    Melanie & Randy- You mentioned you would be interested in doing it??? still want to join me?
    Marc- you said you might be interested in splitting the saturdays? Still???

  29. brielle

    Hey shedheads!!!
    So far 5 peeps are signed up for Saturday Spin 8:45-9:25. Need one more to run the class.
    Please sign up…it is a great workout and you can even WOD when you are done.
    Sean wants to split the session with someone because he will have to work half of those saturdays. Anyone interested in doing 5 saturdays???
    And feel free to buddy up with someone else and split the cost and only be locked into 5 saturdays!!!
    Melanie & Randy- You mentioned you would be interested in doing it??? still want to join me?
    Marc- you said you might be interested in splitting the saturdays? Still???

  30. brielle

    Hey shedheads!!!
    So far 5 peeps are signed up for Saturday Spin 8:45-9:25. Need one more to run the class.
    Please sign up…it is a great workout and you can even WOD when you are done.
    Sean wants to split the session with someone because he will have to work half of those saturdays. Anyone interested in doing 5 saturdays???
    And feel free to buddy up with someone else and split the cost and only be locked into 5 saturdays!!!
    Melanie & Randy- You mentioned you would be interested in doing it??? still want to join me?
    Marc- you said you might be interested in splitting the saturdays? Still???

  31. brielle

    Hey shedheads!!!
    So far 5 peeps are signed up for Saturday Spin 8:45-9:25. Need one more to run the class.
    Please sign up…it is a great workout and you can even WOD when you are done.
    Sean wants to split the session with someone because he will have to work half of those saturdays. Anyone interested in doing 5 saturdays???
    And feel free to buddy up with someone else and split the cost and only be locked into 5 saturdays!!!
    Melanie & Randy- You mentioned you would be interested in doing it??? still want to join me?
    Marc- you said you might be interested in splitting the saturdays? Still???

  32. brielle

    Hey shedheads!!!
    So far 5 peeps are signed up for Saturday Spin 8:45-9:25. Need one more to run the class.
    Please sign up…it is a great workout and you can even WOD when you are done.
    Sean wants to split the session with someone because he will have to work half of those saturdays. Anyone interested in doing 5 saturdays???
    And feel free to buddy up with someone else and split the cost and only be locked into 5 saturdays!!!
    Melanie & Randy- You mentioned you would be interested in doing it??? still want to join me?
    Marc- you said you might be interested in splitting the saturdays? Still???

  33. brielle

    Hey shedheads!!!
    So far 5 peeps are signed up for Saturday Spin 8:45-9:25. Need one more to run the class.
    Please sign up…it is a great workout and you can even WOD when you are done.
    Sean wants to split the session with someone because he will have to work half of those saturdays. Anyone interested in doing 5 saturdays???
    And feel free to buddy up with someone else and split the cost and only be locked into 5 saturdays!!!
    Melanie & Randy- You mentioned you would be interested in doing it??? still want to join me?
    Marc- you said you might be interested in splitting the saturdays? Still???

  34. brielle

    Hey shedheads!!!
    So far 5 peeps are signed up for Saturday Spin 8:45-9:25. Need one more to run the class.
    Please sign up…it is a great workout and you can even WOD when you are done.
    Sean wants to split the session with someone because he will have to work half of those saturdays. Anyone interested in doing 5 saturdays???
    And feel free to buddy up with someone else and split the cost and only be locked into 5 saturdays!!!
    Melanie & Randy- You mentioned you would be interested in doing it??? still want to join me?
    Marc- you said you might be interested in splitting the saturdays? Still???

  35. brielle

    Hey shedheads!!!
    So far 5 peeps are signed up for Saturday Spin 8:45-9:25. Need one more to run the class.
    Please sign up…it is a great workout and you can even WOD when you are done.
    Sean wants to split the session with someone because he will have to work half of those saturdays. Anyone interested in doing 5 saturdays???
    And feel free to buddy up with someone else and split the cost and only be locked into 5 saturdays!!!
    Melanie & Randy- You mentioned you would be interested in doing it??? still want to join me?
    Marc- you said you might be interested in splitting the saturdays? Still???

  36. brielle

    Hey shedheads!!!
    So far 5 peeps are signed up for Saturday Spin 8:45-9:25. Need one more to run the class.
    Please sign up…it is a great workout and you can even WOD when you are done.
    Sean wants to split the session with someone because he will have to work half of those saturdays. Anyone interested in doing 5 saturdays???
    And feel free to buddy up with someone else and split the cost and only be locked into 5 saturdays!!!
    Melanie & Randy- You mentioned you would be interested in doing it??? still want to join me?
    Marc- you said you might be interested in splitting the saturdays? Still???

  46. TC

    For those of you who know a lot about the Paleo diet, could you point me in the right direction on how I can go about researching this for Christine and I to possibly start eating this way? Any good websites, etc?? I’m trying to read online, but its a bit overwhelming.

  47. TC

    For those of you who know a lot about the Paleo diet, could you point me in the right direction on how I can go about researching this for Christine and I to possibly start eating this way? Any good websites, etc?? I’m trying to read online, but its a bit overwhelming.

  48. TC

    For those of you who know a lot about the Paleo diet, could you point me in the right direction on how I can go about researching this for Christine and I to possibly start eating this way? Any good websites, etc?? I’m trying to read online, but its a bit overwhelming.

  49. TC

    For those of you who know a lot about the Paleo diet, could you point me in the right direction on how I can go about researching this for Christine and I to possibly start eating this way? Any good websites, etc?? I’m trying to read online, but its a bit overwhelming.

  50. TC

    For those of you who know a lot about the Paleo diet, could you point me in the right direction on how I can go about researching this for Christine and I to possibly start eating this way? Any good websites, etc?? I’m trying to read online, but its a bit overwhelming.

  51. TC

    For those of you who know a lot about the Paleo diet, could you point me in the right direction on how I can go about researching this for Christine and I to possibly start eating this way? Any good websites, etc?? I’m trying to read online, but its a bit overwhelming.

  52. TC

    For those of you who know a lot about the Paleo diet, could you point me in the right direction on how I can go about researching this for Christine and I to possibly start eating this way? Any good websites, etc?? I’m trying to read online, but its a bit overwhelming.

  53. TC

    For those of you who know a lot about the Paleo diet, could you point me in the right direction on how I can go about researching this for Christine and I to possibly start eating this way? Any good websites, etc?? I’m trying to read online, but its a bit overwhelming.

  54. TC

    For those of you who know a lot about the Paleo diet, could you point me in the right direction on how I can go about researching this for Christine and I to possibly start eating this way? Any good websites, etc?? I’m trying to read online, but its a bit overwhelming.

  64. Doug

    Keep it simple-meat and vegetables, nuts and seeds, some fruit little starch no sugar. Get yourself a cook book (paleo comfort foods or everyday paleo are good).Always have something prepared otherwise you’ll tend to grab something convenient.

  65. Doug

    Keep it simple-meat and vegetables, nuts and seeds, some fruit little starch no sugar. Get yourself a cook book (paleo comfort foods or everyday paleo are good).Always have something prepared otherwise you’ll tend to grab something convenient.

  66. Doug

    Keep it simple-meat and vegetables, nuts and seeds, some fruit little starch no sugar. Get yourself a cook book (paleo comfort foods or everyday paleo are good).Always have something prepared otherwise you’ll tend to grab something convenient.

  67. Doug

    Keep it simple-meat and vegetables, nuts and seeds, some fruit little starch no sugar. Get yourself a cook book (paleo comfort foods or everyday paleo are good).Always have something prepared otherwise you’ll tend to grab something convenient.

  68. Doug

    Keep it simple-meat and vegetables, nuts and seeds, some fruit little starch no sugar. Get yourself a cook book (paleo comfort foods or everyday paleo are good).Always have something prepared otherwise you’ll tend to grab something convenient.

  69. Doug

    Keep it simple-meat and vegetables, nuts and seeds, some fruit little starch no sugar. Get yourself a cook book (paleo comfort foods or everyday paleo are good).Always have something prepared otherwise you’ll tend to grab something convenient.

  70. Doug

    Keep it simple-meat and vegetables, nuts and seeds, some fruit little starch no sugar. Get yourself a cook book (paleo comfort foods or everyday paleo are good).Always have something prepared otherwise you’ll tend to grab something convenient.

  71. Doug

    Keep it simple-meat and vegetables, nuts and seeds, some fruit little starch no sugar. Get yourself a cook book (paleo comfort foods or everyday paleo are good).Always have something prepared otherwise you’ll tend to grab something convenient.

  72. Doug

    Keep it simple-meat and vegetables, nuts and seeds, some fruit little starch no sugar. Get yourself a cook book (paleo comfort foods or everyday paleo are good).Always have something prepared otherwise you’ll tend to grab something convenient.

  82. Josh

    TC the book “It starts with food” is awesome (and only like $14). It explains everything you need to know without being too technical or sciency. If you want something more in depth “The Paleo Diet for Athletes” was also pretty good. Hope that helps!

  83. Josh

    TC the book “It starts with food” is awesome (and only like $14). It explains everything you need to know without being too technical or sciency. If you want something more in depth “The Paleo Diet for Athletes” was also pretty good. Hope that helps!

  84. Josh

    TC the book “It starts with food” is awesome (and only like $14). It explains everything you need to know without being too technical or sciency. If you want something more in depth “The Paleo Diet for Athletes” was also pretty good. Hope that helps!

  85. Josh

    TC the book “It starts with food” is awesome (and only like $14). It explains everything you need to know without being too technical or sciency. If you want something more in depth “The Paleo Diet for Athletes” was also pretty good. Hope that helps!

  86. Josh

    TC the book “It starts with food” is awesome (and only like $14). It explains everything you need to know without being too technical or sciency. If you want something more in depth “The Paleo Diet for Athletes” was also pretty good. Hope that helps!

  87. Josh

    TC the book “It starts with food” is awesome (and only like $14). It explains everything you need to know without being too technical or sciency. If you want something more in depth “The Paleo Diet for Athletes” was also pretty good. Hope that helps!

  88. Josh

    TC the book “It starts with food” is awesome (and only like $14). It explains everything you need to know without being too technical or sciency. If you want something more in depth “The Paleo Diet for Athletes” was also pretty good. Hope that helps!

  89. Josh

    TC the book “It starts with food” is awesome (and only like $14). It explains everything you need to know without being too technical or sciency. If you want something more in depth “The Paleo Diet for Athletes” was also pretty good. Hope that helps!

  90. Josh

    TC the book “It starts with food” is awesome (and only like $14). It explains everything you need to know without being too technical or sciency. If you want something more in depth “The Paleo Diet for Athletes” was also pretty good. Hope that helps!

  91. brielle

    Please sign up for Pig Roast in the shed on the white board in the back. We will need to know how many people will be coming.
    Kids are invited!
    I will also have a sign up sheet for stuff to bring. We will need side dishes, apps, desserts, and probably more meat than just a pig.
    It will take place at Main Beach in Forest Lakes. There will not be any lifeguards so I can’t have anybody swimming just so you know in advance.
    There will not be a WOD at this party…don’t get too sad. We will have plenty of fun games for everyone 🙂

  92. brielle

    Please sign up for Pig Roast in the shed on the white board in the back. We will need to know how many people will be coming.
    Kids are invited!
    I will also have a sign up sheet for stuff to bring. We will need side dishes, apps, desserts, and probably more meat than just a pig.
    It will take place at Main Beach in Forest Lakes. There will not be any lifeguards so I can’t have anybody swimming just so you know in advance.
    There will not be a WOD at this party…don’t get too sad. We will have plenty of fun games for everyone 🙂

  93. brielle

    Please sign up for Pig Roast in the shed on the white board in the back. We will need to know how many people will be coming.
    Kids are invited!
    I will also have a sign up sheet for stuff to bring. We will need side dishes, apps, desserts, and probably more meat than just a pig.
    It will take place at Main Beach in Forest Lakes. There will not be any lifeguards so I can’t have anybody swimming just so you know in advance.
    There will not be a WOD at this party…don’t get too sad. We will have plenty of fun games for everyone 🙂

  94. brielle

    Please sign up for Pig Roast in the shed on the white board in the back. We will need to know how many people will be coming.
    Kids are invited!
    I will also have a sign up sheet for stuff to bring. We will need side dishes, apps, desserts, and probably more meat than just a pig.
    It will take place at Main Beach in Forest Lakes. There will not be any lifeguards so I can’t have anybody swimming just so you know in advance.
    There will not be a WOD at this party…don’t get too sad. We will have plenty of fun games for everyone 🙂

  95. brielle

    Please sign up for Pig Roast in the shed on the white board in the back. We will need to know how many people will be coming.
    Kids are invited!
    I will also have a sign up sheet for stuff to bring. We will need side dishes, apps, desserts, and probably more meat than just a pig.
    It will take place at Main Beach in Forest Lakes. There will not be any lifeguards so I can’t have anybody swimming just so you know in advance.
    There will not be a WOD at this party…don’t get too sad. We will have plenty of fun games for everyone 🙂

  96. brielle

    Please sign up for Pig Roast in the shed on the white board in the back. We will need to know how many people will be coming.
    Kids are invited!
    I will also have a sign up sheet for stuff to bring. We will need side dishes, apps, desserts, and probably more meat than just a pig.
    It will take place at Main Beach in Forest Lakes. There will not be any lifeguards so I can’t have anybody swimming just so you know in advance.
    There will not be a WOD at this party…don’t get too sad. We will have plenty of fun games for everyone 🙂

  97. brielle

    Please sign up for Pig Roast in the shed on the white board in the back. We will need to know how many people will be coming.
    Kids are invited!
    I will also have a sign up sheet for stuff to bring. We will need side dishes, apps, desserts, and probably more meat than just a pig.
    It will take place at Main Beach in Forest Lakes. There will not be any lifeguards so I can’t have anybody swimming just so you know in advance.
    There will not be a WOD at this party…don’t get too sad. We will have plenty of fun games for everyone 🙂

  98. brielle

    Please sign up for Pig Roast in the shed on the white board in the back. We will need to know how many people will be coming.
    Kids are invited!
    I will also have a sign up sheet for stuff to bring. We will need side dishes, apps, desserts, and probably more meat than just a pig.
    It will take place at Main Beach in Forest Lakes. There will not be any lifeguards so I can’t have anybody swimming just so you know in advance.
    There will not be a WOD at this party…don’t get too sad. We will have plenty of fun games for everyone 🙂

  99. brielle

    Please sign up for Pig Roast in the shed on the white board in the back. We will need to know how many people will be coming.
    Kids are invited!
    I will also have a sign up sheet for stuff to bring. We will need side dishes, apps, desserts, and probably more meat than just a pig.
    It will take place at Main Beach in Forest Lakes. There will not be any lifeguards so I can’t have anybody swimming just so you know in advance.
    There will not be a WOD at this party…don’t get too sad. We will have plenty of fun games for everyone 🙂

  181. CPJ

    SteveK-4+13
    Pat-3+24
    Doug-3+17
    MVR-5+8
    Marc-5+16
    Kieran-4+26
    Heff-5+1
    Rob-5+5
    Justin-4+8
    CKL-3+10
    Alyssa-4+4
    Randy-4+13
    Melanie-3+18
    McCoy-3+16
    Amy-4
    Scott-5+4
    Lily-4+8
    Janice-4+3
    Mod:
    Ed-4+5
    John-4+3

  182. CPJ

    SteveK-4+13
    Pat-3+24
    Doug-3+17
    MVR-5+8
    Marc-5+16
    Kieran-4+26
    Heff-5+1
    Rob-5+5
    Justin-4+8
    CKL-3+10
    Alyssa-4+4
    Randy-4+13
    Melanie-3+18
    McCoy-3+16
    Amy-4
    Scott-5+4
    Lily-4+8
    Janice-4+3
    Mod:
    Ed-4+5
    John-4+3

  183. CPJ

    SteveK-4+13
    Pat-3+24
    Doug-3+17
    MVR-5+8
    Marc-5+16
    Kieran-4+26
    Heff-5+1
    Rob-5+5
    Justin-4+8
    CKL-3+10
    Alyssa-4+4
    Randy-4+13
    Melanie-3+18
    McCoy-3+16
    Amy-4
    Scott-5+4
    Lily-4+8
    Janice-4+3
    Mod:
    Ed-4+5
    John-4+3

  184. CPJ

    SteveK-4+13
    Pat-3+24
    Doug-3+17
    MVR-5+8
    Marc-5+16
    Kieran-4+26
    Heff-5+1
    Rob-5+5
    Justin-4+8
    CKL-3+10
    Alyssa-4+4
    Randy-4+13
    Melanie-3+18
    McCoy-3+16
    Amy-4
    Scott-5+4
    Lily-4+8
    Janice-4+3
    Mod:
    Ed-4+5
    John-4+3

  185. CPJ

    SteveK-4+13
    Pat-3+24
    Doug-3+17
    MVR-5+8
    Marc-5+16
    Kieran-4+26
    Heff-5+1
    Rob-5+5
    Justin-4+8
    CKL-3+10
    Alyssa-4+4
    Randy-4+13
    Melanie-3+18
    McCoy-3+16
    Amy-4
    Scott-5+4
    Lily-4+8
    Janice-4+3
    Mod:
    Ed-4+5
    John-4+3

  186. CPJ

    SteveK-4+13
    Pat-3+24
    Doug-3+17
    MVR-5+8
    Marc-5+16
    Kieran-4+26
    Heff-5+1
    Rob-5+5
    Justin-4+8
    CKL-3+10
    Alyssa-4+4
    Randy-4+13
    Melanie-3+18
    McCoy-3+16
    Amy-4
    Scott-5+4
    Lily-4+8
    Janice-4+3
    Mod:
    Ed-4+5
    John-4+3

  187. CPJ

    SteveK-4+13
    Pat-3+24
    Doug-3+17
    MVR-5+8
    Marc-5+16
    Kieran-4+26
    Heff-5+1
    Rob-5+5
    Justin-4+8
    CKL-3+10
    Alyssa-4+4
    Randy-4+13
    Melanie-3+18
    McCoy-3+16
    Amy-4
    Scott-5+4
    Lily-4+8
    Janice-4+3
    Mod:
    Ed-4+5
    John-4+3

  188. CPJ

    SteveK-4+13
    Pat-3+24
    Doug-3+17
    MVR-5+8
    Marc-5+16
    Kieran-4+26
    Heff-5+1
    Rob-5+5
    Justin-4+8
    CKL-3+10
    Alyssa-4+4
    Randy-4+13
    Melanie-3+18
    McCoy-3+16
    Amy-4
    Scott-5+4
    Lily-4+8
    Janice-4+3
    Mod:
    Ed-4+5
    John-4+3

  189. CPJ

    SteveK-4+13
    Pat-3+24
    Doug-3+17
    MVR-5+8
    Marc-5+16
    Kieran-4+26
    Heff-5+1
    Rob-5+5
    Justin-4+8
    CKL-3+10
    Alyssa-4+4
    Randy-4+13
    Melanie-3+18
    McCoy-3+16
    Amy-4
    Scott-5+4
    Lily-4+8
    Janice-4+3
    Mod:
    Ed-4+5
    John-4+3

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