WOD 2/27/09

500m Row

then: 21-15-9

Swings (M:55/W:35)

Burpees

Deadlifts (M:225/W:155)

Then finish with:

500m Row

 

Row 500m, then do the 21-15-9, then finish it up with another 500m row. It’s fun – you’ll love it!

Today was a fun day at the box. Team 10 was on fire as usual. Deb, Kim, Jon, and Scott came in and soldiered through the WOD at breakneck speed. Everyone was stellar in their efforts and performance. Allison and I are very impressed with the athleticism that has come about from Scott and Deb and the abilities Jon and Kim bring to the table. Awesome work!

Kim and Jon SDLHP - Nice triple extension, Jon!
Kim and Jon SDLHP - Nice triple extension, Jon!
Scott and Jon
Scott and Jon
Deb jumping as RX'd!
Deb jumping as RX'd!
KTE's to finish the fight
KTE's to finish the fight

CFC also had a “going away” party WOD for Pete B. from EVOC. Pete is going “techie” on us, but he will still be part of the Thin Blue Line, no matter what. Nonetheless, a hard core crew came in to tackle whatever I could throw at them. I put one together, they moaned and groaned and then kicked it’s ass! Great work by everyone, again Allison and I were very impressed with the effort and team attitude.

"Pete" - Box Jump tutorial by Badger.
"Pete" - Box Jump tutorial by Badger.
The EVOC Crew getting hypoxic at CFC!
The EVOC Crew getting hypoxic at CFC!
Pete was hoping to go skiing tomorrow....tell me about that idea in the morning!
Pete was hoping to go skiing tomorrow....tell me about that idea in the morning!
Bright red socks & LOTS of killer tatts aside, Rick is a crazy strong athlete! Impressive work!
Bright red socks & LOTS of killer tatts aside, Rick is a crazy strong athlete! Impressive work!
The evening crew also came in and did us proud. Athena and Jean both PR”d by a big margin in their 5×5 Bench Press and then went on to have a strong MetCon. Sky, Brooke, Wayland and John put up with my madness also and each one of them did a great job. John and Wayland are getting started yet still tackled the WOD and did a great job with it. Brook is a great picture of determination, especially after battling through yesterday’s WOD, and showed great form today. Sky flew through the WOD, busted up finger and all, and looked sharp! Nice work – I promise I’ll start snapping photos of you  guys too!

7 thoughts on “WOD 2/27/09

  1. Rick

    Classic send-off for Pete. Ian, and Ali you two are a class-act! Thanks tons. I need someone to help me sit on the toilet today, but had a great time. See you soon, and sorry you have to put up with Pete for another month!

  2. scott shaughnessy

    500m Row, 21-15-9 of 55lbs swings, Burpees and 205lbs DL, ending with a 500M Row. 18:10, Wow….super taxing. At first I was trying to keep up with Aaron then about 1/2 through I was just trying not to pass out. By the way, Aaron did his DL with 225lbs….and busted the workout in 15:07, Maniac!

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