WOD 5/15/09


200m Sprint

15 Wall Ball (20/15)

15  Knees to Elbows

15 Swings (55/35)

15 Push Ups

Fun! If you still don’t have a med ball, do empty bar thrusters instead. Get some!

5 thoughts on “WOD 5/15/09

  1. Shaun

    Ian, I’m still in DC and we have been working 12-16 hour days escorting the families of fallen officers from all over the country. Tyler and I went to the memorial wall today and traced a few of the names of officers from our agency. This whole prosess is a tremendous sight to see. Today we visited Vu and Larry’s names and took some photos.

    Also, after much navigation we found a LE vendor center. I picked up a “Thin Blue Line” flag for your gym. It’s full size and bitchin!

    See you guys soon!

  2. Scott Shaughnessy

    We did Helen today…I clocked in at 8:37 and shaved off 3:20 from my previous PR. Hell yeah..I was able to keep my pace because Aaron was flying…he shaved 1:44 seconds off his PR at 8:25. Warp Speed. Good job Ruben and Andrew also tore it up…good job!

    1. scott shaughnessy

      Yeah, I was telling Allison after the WOD that when times are getting crushed and strength is going up then it must be the programming. Alot of us are not far off from legit times and numbers. Thanks again you guys for bringing our fitness to another level. I look forward to another 6 months of crossfit and see where we are then…can’t wait!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s