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Monday Sept. 26, 2011

Welcome to CFS Heidi!

 

 

Congrats to Tracy D. on completing her first Gym WOD RX-let’s see more of that. (Don’t worry Tracy “you won’t get bulky or grow a big Adams Apple”).

Great work Jen and Laura on amping up the Dead Lift numbers.

 

A1) DL@41×0 4-6 reps x 5 Rest 20 seconds

A2) Single Leg Romanian Dead Lift 8-10 x 5 sets @ 21XO Rest 3 minutes

 

+

 

4 Rounds for time:

Run 250 Meters

10 Knees to Elbows

10 Burpees

10 KB Swings 1.5/1.0

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Galo RX 15:07

Heather Rx 15:18

Nick M. Rx 17:00

Melissa 18:21

Sara 16:32

Laura R. Injured Reserve

Heidi 17:13

Adam 17:12

Jolene 17:37

Jennifer H. 18:05 RX

Michel 19:04

Cyndi 19:06

Nick R. 18:15 Rx

Tom 9:15 3 Rounds

Jeremy 16:46 Rx’

Laura M. 17 :15 Rx

Katie 18:09

Cindy 14:45 RX

Mike 13:52 RX

Travis 13:12 RX

Connie 16:43

Lynne 19:45

Katie 16:28

Sharon 15:59

Tracy 17:58 RX

Erica 12:00 2 Rounds

Nicolle 13:41 Rx

Jenna 18:45

Tayler 19:00 Rx

Wendy 19:32

Melissa 16:54

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