9/17/10……..FRIDAY
“HAPPY BIRTHDAY SONIA!!!!”
3 rds
While carrying a DB the entire WOD you will complete: (M35 W20)
200m Run
10 Box Jumps
15 DB Swings (2 HAND)
20 1 Arm Thrusters (10 each side)
For every time you must put the weight down you will perform 39 TOES TO BAR
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ADVANCE
SPLIT JERKS 1-1-1-1-1-1-1
AMRAP IN 20 MIN
95 POUND THRUSTER 5REPS
95 POUND HANG POWER CLEANS 7 REPS
95 POUND SUMO DL HIGH PULL 10 REPS
Thanks Tony for coming up with a Birthday WOD for me! I’m amazed at how far I’ve come since I started at UTC in Jan ’10 – I couldn’t even do a sit up without something holding my feet down! Many thanks to you and Wayne for the great coaching and thanks to Jasmine for encouraging me to get started! Crossfit has been the best thing I’ve done for my personal self!
Happy Birthday Girl! xoxox
Happy B-day,,,,, Lookin Good !!!
Don’t tell me your “39″ I would guess “25″….
Your amazing attitude and your ability to be coached is a direct reflection of your success here. There is absolutely nothing you cant do !!!!!!! Happy Birthday
Happy birthday Sonia! It’s been great to watch you progress and see your confidence grow daily. Keep up the consistent, hard work and dedication!
HAPPY B-DAY SONIA KEEP UP THE GOOD WORK!
Happy B’Day Sonia!!!
Enjoyed your special WOD.
Time 13:59 20lb and tire step up!
400m run to cash out.
Worked on kipping.
Happy Birthday Sonia!!!
Loved the WOD
Time 10:42 rx
400 M run to cash out
Happy birthday!
WOD: 8:22 RXD
Ran 1 mile
Happy Birthday SONIA!!
WOD- 12:35 Rxd
400m cool down
Go ahead its yo Berthday, and you don’t give an F cuz its yo Berthday! Happy Berthday Sonia!
Jerk It!
135×3, 185, 205, 215, 225, 235, 255 PR, Dropped 275
Advance WOD:
8 rounds and 5 thrusters, 3 power cleans,my back was throbbing son!
Cash out:
10×3 Knees to Elbows
Wod 10:25 RXD. I jumped the gun on the start by 1 second, so I did 39 toe to bar after.
Tibada situps 82.
Nice Wod, Sonia! Happy bday!
39 more for spelling errors “tabata”!! lol.
more like 3 seconds!!!
WOD: 15:15 as pxd
64 painful tabada sit-ups
Happy Birthday Sonia! Have a fabulous vacation, you deserve it!!
Hey, you PXD the workout? Awesome work wifey!
WOD: 11:09 Rxd
74 Tabatta Situps
Cool Down:
10 min. mile
Happy Birthday Sonia!
Adv WOD 8 rnds plus 2 dlshp. Didnt reach my goal but still had a great workout!
Got 225 on the split jerlk, realized that my form sucks. Thanks Wayne for the help and encouragement. I will def practice my form so I can lift more (than Neil : ) ).
Good job Stephen!
11:01 not rxd cause I stepped up not jumped up on box jumps lmao
WOD: 14:23 Rxd
400m Cool Down
and for the cherry on top – 58 tabata sit ups – thanks Wayne!
Thanks eveyone for the birthday wishes!
3 rds TIME= 14:50
While carrying a DB # 20 entire WOD you will complete:
200m Run
10 Box Jumps (Little Tire)
15 DB Swings (2 HAND)
20 1 Arm Thrusters (10 each side)
For every time you must put the weight down you will perform 39 TOES TO BAR
Split Jerk 225-245-265-285-295-305(PR)-275
Advanced wod as rx’d – 10 rounds + 3 SDHP
Like everyone else my back was like a Tinactin commercial just flamin up! ha
Split Jerk = 225 PR
WOD
10 rnds + 5 Thrusters + 7 SDLHP
Happy Birthday SONIA!!
WOD- 14:06 box jump on small tire
70 tabata sit ups
Advanced WOD: 12 rds + 5 thrusters , 7 HPC RXD