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Today, was the first day of the 2010 Northwest sectionals. CFNL's own Alex, Mason, Evan, Andrew and Roby all competed today. Alex is standing in 2nd place overall! Mason in 18th. You can view all the workouts and results at. http://2010crossfit.com/scoring/washington
Warm-up
200m row
15 Squats
10 Back Extensions
5 Push-Press #45
3 rounds
Work-out
3 rounds
20 walking
25 push-ups
30 Abmat sit-ups
Warm-up
3 Rounds
PVC Snatch to OH-Squat x10
Dips x 8
Hand-stand Push-up x6
Row 2k
Work-out
"Nancy"
Run 400m
15 Over-head Squats #65/#95
5 RFT
Warm-up
2 rounds if 10 Clapping Push-ups
25 Back-Extensions
69 Double-unders
Work-out
"Happy Birthday Amy"
30 Abmat Sit-ups
15 Man-Makers #15/#25
15 Y not burpees
15 Squat Cleans #65/#95
1 Rope Climb
100m Sprint
30 Abmat sit-ups
15 Wall-Balls #14/#20
500m on the Ergometer
1 Rope Climb
100m Sprint
15 Squat Clean Thrustsers #65/#95
15 O_H Squats #65/#95
15 More Burpees
15 Knees to Elbows
Yoke, Log Press and Farmers walk handles. Fun times at CFNL.
Warm-up
4 rounds of 10 each
Jumping Squats
Push-up to Dip on Paralettes
Lateral Lunges each side
Then Row 1min slow 30sec fast 3 times
Helen PP
Run 400m with KB #35/#53
21 KB Swings #35/#53
12 Weighted Pull-ups (#25/#35 DB)
For Time
Below is Keegan and below her is Connor, CFNL's Birthday Crew!
We celebrated Connor and Keegan's birthday's with a very special Birthday Workout!
Thanks to both for sharing a part of your special day with your CFNL family!
Warm-up
28 Box Jumps
28 Sit-ups
28 Burpees
Run 800m
Work-out
AMRAP 13
2 Heavy Clean and Jerks
22 Push-ups
10 KB Swings #25/#53
Our Kemmer is leaving for Basic Training. Today was Kemmer's last day at CFNL for a while. In CFNL style, we wished him farewell!
And in Kemmer style got his first muscle-up! Congradulations Kemmer!
Work-out
23 GHD sit-ups
23 O-H squats #65/#95
23 shoulder to Overhead #65/#95
23 Double-unders
23 Burpees
23 Kipping Pull-ups
23 knees to Elbows
2 Muscle-ups
2 Muscle-ups
23 Extra Burpees
2010 m Row
Below is Kemmer, checking out his goodbye workout. I think he wanted to turn around and leave after seeing it!
Below is my Brother Micheal in town for a couple of days for a visit. He has done 3 CrossFit work-outs, he hates me!!
Love you my brother! He is flying back to Oklahoma tomorrow. Think he will need a vacation from his vacation!
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