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  FORUM:   General Team Discussion Forum
TOPIC:   CrossFit WOD for 23 Nov 08 


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BEKAH082
BEKAH082's Photo SparkPoints: (0)
Fitness Minutes: (1,934)
Posts: 1,214
11/24/08 3:39 P

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I rested today!

__________________
~Rebekah~

SP CrossFit-Co-Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp

www.CrossFit.com

Check out Karen's website if you want to change your body and your life at
http://www.fitnessbeginswithyou.com


 current weight: 126.0 
 
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CUJOJONES
CUJOJONES's Photo Posts: 1,772
11/23/08 11:53 P

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Well I suck! This workout crushed me at it won! The 135 pull ups was the absolute worst part. I would have thrown up, but I didn't want to waste my supplements.

54:07 and I'm spent...

- Cujo

SP CrossFit Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp

www.CrossFit.com

Get serious about building a better you!


 current weight: 202.0 
 
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CUJOJONES
CUJOJONES's Photo Posts: 1,772
11/22/08 9:36 P

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Get ready to work your WHOLE body!

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell (55 pound dumbbell) swing, 21 reps
21 Push-ups
15 foot Rope climb*, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

*Towel pullups (placing a towel over a pullup bar) can be used to simulate a 15 foot rope climb. For more realism, alternate one hand high, one hand low on the towel. Standard substitution is 15 towel pulls.

- Cujo

SP CrossFit Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp

www.CrossFit.com

Get serious about building a better you!


 current weight: 202.0 
 
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