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5
Feb

100205 Fri

O-Lifting:

  1. PP                            5  x  3          (75% P)
  2. PJ – bnk                    6  x  3          (85% P)
  3. Scarecrow Snatch      6  x  3          (35% Sn)
  4. Foot transition           3  x  5

Metcon:

Mr. Blob Family Fun Run:

  • Mr Blob
  • Ms Blob
  • Jr
  • Baby

Rules:

  1. Start running Mr. Blob to Elmwood – turn around
  2. Run to Scoville – turn around
  3. Return to box and drop off Mr. Blob for Ms. Blob
  4. Repeat steps 1 and 2 and 3 until you’ve run with all of the Family Members

For time!

 

  • Molly / Christian     16:47 rx
  • Juanita / Laura      21:15 rx
  • MiB                      07:05
  • Naveed                26:25 rx
  • Ayanna                26:25
  • Tony                   07:29 rx
  • Aaron                  07:11 – 5 x heavy bag lunges (3) + 200m row
  • Phil                      07:44 rx
  • Brett                   09:05 – 5  x  heavy bag toss (3) + 200m row
  • Trey                    14:29 rx

 

 

 

Wondering how to get more protein in your diet or like to drink those prepared (or make your own) protein shakes?  Check out the article on whey protein. 

 

 

 

 

 

 

“Caveman’s Fishing Tournament

Feb. 6th, 2010.  After the 9am WOD. 

Proper atire required.  Fishing tackle, rod, oars ….. etc. etc. (per caveman)

Adults: $5 

Children:  Free.  No tourney, just for fun. 

Winners:  Men, Women – Highest Score and meters.

7 Responses

  1. laura

    Gio – I have a friend Sara who wants to check out the Dog Pound tomorrow morning and see what a WOD looks like. She’ll sign up for the next On Ramp, but is it OK that I bring her to the 7:45am/8am workout to show her what it’s like?

  2. gio

    @Laura: You bet she can watch you put your game face on. Sounds like a plan. See you then.

    @Wondering Fool: No I did not.

    @Larson: I’ve seen your swim suit shot. Hmmm… Maybe you should wear it.

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