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Warm up: 400m instructor led agility run Instructor led group stretching 3 rounds 5 med ball clean WBS 20 double unders WOD: "SQT" 3 rounds 10 ground to OH 95/65 200yd shuttle sprint (4 x 50m) Powerlifting: A. 20minutes to find a 1RM squat clean B. 20minutes to find a 1RM split jerk C1. 3 x 10 RH, rest 30 seconds C2. 3 x 15 GHD sit ups, rest 30 seconds WOD Demo with CrossFit DC - video [wmv] [mov] [HD mov]

12 responses to "Friday, August 24, 2012"

Adam
Adam says:

August 23, 2012 at 3:57 pm

Way to go Howard!!
Tracey
Tracey says:

August 23, 2012 at 3:19 pm

Howard!!!! The toughest man at CFHSV. Kicking ass and preparing for the open 2013.
Mandee
Mandee says:

August 23, 2012 at 4:27 pm

Yay Dad!!!! You are the strongest man I know! :)
meag
meag says:

August 24, 2012 at 2:43 am

First rx'd wod! finally =] 4:48
Tracy
Tracy says:

August 24, 2012 at 2:43 am

Howard!!!! Love him!!! :)
Slade
Slade says:

August 24, 2012 at 3:22 am

That's awesome! Now there's no turning back. :)
Mandee
Mandee says:

August 24, 2012 at 5:15 am

Great job Meag!
Clair
Clair says:

August 24, 2012 at 7:52 am

Great picture!
5:07, scaled weight to 55# so could do Snatch unbroken.
Erin
Erin says:

August 24, 2012 at 11:17 am

Meag, you did awesome today! Your daddy did too!!
Josh Kennedy
Josh Kennedy says:

August 24, 2012 at 2:18 pm

Leading by example, Howard!

4:43 Rx'ed. Started to cramp in the upper left hammy at the end, had to swallow some salt tabs in a hurry.
Adam
Adam says:

August 24, 2012 at 3:33 pm

4:50 at 75#. Apparently I should have been doing RX.
James Stranahan
James Stranahan says:

August 24, 2012 at 4:01 pm

Congrats Meag!!

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