Thursday, 9 August, 2012

Posted by Mandee on August 8th, 2012

19 responses

Warm-up: 200 Meter run 3 Rounds 8 Parallette push ups 16 Lunges 8 Pull ups Workout: "Team workout" In teams of 2 complete 3 rounds for time of: 50 Partner wall ball shots @20/14# 400 Meter wall ball toss/run *You cannot run with the medicine ball you must complete the 400 meters by tossing the ball back and forth to one another. If the ball is dropped there is a 5 burpee penalty that must be completed before the team can move forward. The Founder's Views Part 3: The Business of CrossFit

19 responses to "Thursday, 9 August, 2012"

Casey says:

August 9, 2012 at 12:19 am

Happy bday coach Tracey!!!

Mandee says:

August 8, 2012 at 5:00 pm

HAPPY BIRTHDAY TRACEY!!!!!!!!! :)

Tracy says:

August 8, 2012 at 6:55 pm

Haaaaappy Birthday Tracey Rauer!!! Love ya :)

Clair Lee says:

August 9, 2012 at 1:24 am

Happy Birthday, Tracey!

Tasha W says:

August 9, 2012 at 3:34 am

Happy Birthday, Tracey! We love you!

AP says:

August 9, 2012 at 4:26 am

Great pic! That was inspirational to watch yesterday, pure example of what CrossFit is about and why we all do it. Way to stay with it Dag!

0600 TEMPO
1:02:03
8.21 miles Total (7:33 avg/mi)
w/u: 3.1 mi easy @ 8:08/mi, Tempo: 2.5 mi @ 6:43/mi, w/d: 2.5 mi easy @ 7:42/mi

Clair says:

August 9, 2012 at 4:44 am

Love the picture!
Team Wendy/Clair- 26:16, Scaled to 10# WB. Enjoyed the workout and teaming up with Wendy!:)

David M. says:

August 9, 2012 at 7:06 am

Quick 20 mile road ride in Gulf Shores. Boring but decent workout. Happy birthday Tracey!

Kristen B. says:

August 9, 2012 at 7:10 am

How proud I am of myself after today's WOD negates all the embarrassment I felt after removing my shirt; SCARY but worth it. It was either shirt off or vomit out.

Team Marisa/Kristen 24:47 Rx'd. Yeah. Marisa, you pulled me through.

And Tracey, I hope it is a good one :)

meag says:

August 9, 2012 at 7:31 am

happy birthday, Tracey!

Lucy is an awesome partner! 15:32 rx'd burpee free =]

meag says:

August 9, 2012 at 7:32 am

happy birthday, Tracey!

Lucy is an awesome partner! 15:42 rx'd burpee free =]

meag says:

August 9, 2012 at 7:33 am

whoops. disregard ^that one

Marisa Suarez-Stearns says:

August 9, 2012 at 7:56 am

24:47 rx'd with Kristen. Happy Birthday, Tracey!!! Woot, woot!

stacey says:

August 9, 2012 at 8:53 am

TRACEY RAUER!!!! BESTIE!!!

HAPPY BIRTHDAY TO YOU.....

I LOVE YOU MORE THAN A FAT GIRL LOVES NUTTY BUDDIES AND PINK AQUA-SOCKS...haha...

Erin B says:

August 9, 2012 at 9:02 am

Happy birthday Tracey!!

AP says:

August 9, 2012 at 9:09 am

That should be tomorrow's pic :)

Erin B says:

August 9, 2012 at 12:32 pm

Is there going to be a swim WOD tomorrow?

Steve says:

August 9, 2012 at 12:43 pm

Who spoke while Tracey was speaking, and had to do Burmese as punishment! Happy Birthday Tracey!, See you guys next week, I've been in Virginia and worked out at a couple of boxes with some pretty good athletes.

Steve says:

August 9, 2012 at 1:45 pm

Ok, either I'm that tired or I can't type on my iPad, that should read burpees not Burmese. I think the iPad was trying to avoid having to spell burpees . Typical crossfit iPad!!!!

Thursday, 9 August, 2012

19 responses to "Thursday, 9 August, 2012"

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