9:00am Beginner Session:
5 rounds for time:
5 KB press (each arm)
10 SDHP
15 KB swings
3 laps around track
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Regular Sessions:
(21-15-9)
225 lb Back Squat
Box Jump
KB Swing (1.5 pood)
Post time to comments
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Aquatics Session in the Big Pool!
10 comments:
ATTENTION:
One of Downtown CrossFit's (DTC) very own, PAUL SPARKE, has just been accepted to train for the FBI. This was NO easy task, considering he waited for over two (2) years to get word of his acceptance. If and when (which we all know he will) he finishes training, Paul will be a FBI Special Agent thus leading to a specialization. From all of us here at the Downtown CrossFit, congratulations Paul. While we are all certainly going to miss your energy and great workout spirit, we know that all good things lead to even better things. Again, congratulations and best of luck.
15:01 using 95 lbs.
Wow, big news day today!
Well done to Paul on being selected for Quantico. You will be missed mate, not least for the effort you put in, and the encouragement you give others, during the WODs. I wish you all the best.
Congratulations to Justin and his fiance on their recent engagement. That is wonderful news.
Oh, right, WOD results.
Did the aqua session today which was 15 rounds of:
25m Sprint
25m Lunge
I think my time was 21:46
14:56 as prescribed Using the tall box.
Killer on the legs
13:38 @ 115 lbs
Congratulations Paul! We will miss you.
Party for Paul?
Congratulations Paul! Job well done! Couldn't have happened to a better person! You will be Greatly missed here at (DTC). We are very Proud of you! Keep in touch!
WOD
105 lbs 12:06
Great Job Beast! (225) 12:14
You were smokin!
Congrats to Justin and Paul...Best Wishes!!!
155lbs. in 13:48 (i think)
water session in 21:22 (i think)
Back Squat Workout...14:32. Im crazy sore from this one, but it was a blast. KB
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