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Wes and David on a two person team WOD... look for the announcement on the weekend TEAM WOD schedule coming soon!

FIRST OFFICIAL DAY IN THE NEW GYM

And to commemorate this day, the WOD is

“Baseline”

4 Rounds

400M Run
25 Squats
20 Sit-Ups
15 Push-Ups

Eric Richards 10:42, Andy McCann 11:07, Wes Harper 11:36, Geordan Ganka 11:42, Shane Stewart 12:12, Laura Battista 13:42, Jackie Stauder 13:43, Beth Harper 13:55, Anna Howell 14:12

Post time to comments.  Compare to November 23, 2009 [My Previous]

Introducing, on account of a new gym

“Base 2″ 

4 Rounds

400M Run
25 Pull-Ups
20 GHD Sit-Ups
15 – 95#/65# Front Squats
10 Hand Stand Push-Ups

Pick your poison, Base 2 will come around with Baseline in the future, kind of like Cindy and Mary.

“Joe Baby WOD”

The WOD will be posted once the final decision is made.

Anyone away from the gym:

4 – 800M Runs

Sprint run 1, with no rest jog run 2 to take exactly 5 minutes, could need to partially walk, Sprint run 3, then rest for 2 minutes and sprint run 4.

Post times of Runs 1, 3 and 4 to comments.

Bench Press

3-2-1-1

Met Con
5 Rounds

10 Pull-Ups
10 Jump Over Burpees
10 Sit-Ups

Drag a mat into position for your warm-up.

For the Jump Over Burpees, set your abmat in a position that allows you to jump to either side of it.  You jump over it, straight or lateral, drop to the ground and count rep 1, when your chest is on the ground.  Stand up and jump back over counting rep 2 when your chest hits the ground on the opposite side of the mat.

Sandbags, could be part of Sunday's WOD - even though they are already moved.

well well here is the plan then.

We have a baby shower at the gym at 10am

-then we WOD (I’ll come up with it)

-then we move the rest of the gym

Should be cake as there really isn’t much left to move.

After this you guys can help me figure out where things should go.

The only item that should be in a certain location is the pull up bar next to the end wall near that pipe valve switch.  I dont know what it is but we wouldn’t want a barbell smashing through it.

I’ll be at the gym early moving junk.

See yall then, stinky and all

Andy

For your warm up or cool down please pull 1 or 2 black rubber floor mats to the outside.  I plan on cleaning them.  I know what you are thinking … “clean them! but Andy I love doing burpees in Roberts spit”

*blah*

so pull a mat or 3 out and POOF! you’ll find them fresh and clean-ish in the other gym

Thanks

-Andy

Seven rounds for time of:

205 pound Clean, 3 reps
4 Handstand push-ups

Post time to comments.

In the CF Games, they did Ring Handstand push-ups.  We will do HSPU’s without rings.

With Rings: Graham Holmberg 4:26, Chris Spealler 4:27

Check this out… should we WOD this one?

Complete as many rounds as possible in seven minutes of:

315 (205) pound Deadlift, 7 reps
20 meter Sprint (marked outside the gym with green paint spots towards the dumpster, and to the neighbor on the left)
14 One legged squats (pistols – sub squats with leg behind you on a bench – look like one legged lunges, but go DEEP)
21 Double-unders
20 meter Sprint

Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Brandon Phillips 5 rounds + 10 Pistols

Bruce, CF Games, preparations are intense… and relaxed.