Happy Birthday Scruff!

July 7, 2009 by

_DSC0032I love this picture!

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

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_DSC0004 Happy Birthday, David!

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Comments

  1. Raceboy35 says
    July 7, 2009 at 7:45 am

    Ummm, why would that be?

  2. Spider says
    July 7, 2009 at 8:48 am

    I’m having CF withdrawal symptoms up here in northern Michigan -what’s a good WOD I can do without without any equipment (except maybe a pull up bar)?

  3. Jpo says
    July 7, 2009 at 9:05 am

    Happy Birthday David!

  4. Pebbles says
    July 7, 2009 at 9:16 am

    WOD 1
    run 400m, 50 squats
    4 ROUNDS
    WOD 2
    hill run
    50 squats
    hill run
    40 sit ups
    hill run
    30 push ups
    hill run
    20 lunges each leg
    hill run
    10 burpees
    hill run
    WOD 3
    5 pull ups 25 burpees
    10 pull ups 20 burpees
    15 pull ups 15 burpees
    20 pull ups 10 burpees
    25 pull ups 5 burpees
    WOD 4
    Prison Cell Burpees
    20 burpees; 20 lunges
    19 burpees; 19 lunges
    18 burpees;18 lunges….down to 1 and 1
    been doing the same type thing in NY 🙂

  5. Pebbles says
    July 7, 2009 at 9:17 am

    Happy B-day Scruffy!

  6. Peggy says
    July 7, 2009 at 9:21 am

    Happy Bday Scruff!

  7. GND says
    July 7, 2009 at 9:23 am

    happy birthday scruffy!!

  8. andyreckles says
    July 7, 2009 at 10:33 am

    happy birthday scruffy.

  9. DJ says
    July 7, 2009 at 10:50 am

    5 rounds for time:
    20 push ups
    20 squats
    20 pullups
    20 situps
    JT – 21-15-9
    HSDPU
    Dips
    Pushups

  10. Ed CFNF says
    July 7, 2009 at 1:09 pm

    Happy Birthday David!

  11. Spider says
    July 7, 2009 at 1:45 pm

    Happy Birthday David! Thanks Pebbles and DJ!

  12. Hicky says
    July 7, 2009 at 2:19 pm

    Happy Birthday!!!!

  13. GND says
    July 7, 2009 at 3:22 pm

    well done, kim! you make snatching 105 pounds look easy. thanks for all your help and words of wisdom today 🙂

  14. Spider says
    July 7, 2009 at 4:17 pm

    Did WOD 2 on an old Indian trail -did BOX JUMPS (no more abbreviations) on a bench in lieu of lunges and ran roughly 300-400m each time. Don’t know my time b/c iPod died, but I was WHIPPED afterwards – at least the 60 degree weather made it bearable. So is the beer I’m drinking…

  15. GND says
    July 7, 2009 at 4:58 pm

    i like this. have fun!

  16. Amy says
    July 7, 2009 at 5:06 pm

    Happy Birthday!

  17. Breeze says
    July 7, 2009 at 7:13 pm

    Katie is like the energizer bunny….she is still going!

  18. Miguel says
    July 7, 2009 at 7:19 pm

    My legs are barely functioning. Damn it feels good to be back @ CFNF.
    Thanks for the shirt Peaches!

  19. GND says
    July 7, 2009 at 8:46 pm

    holy hell that was miserable. i would do eva twice before doing that again. huge thanks to everyone who stayed to cheer me on; i appreciate it so much! next time, really do order pizza, make a beer run, and we’ll all be happy campers when i finish.

  20. Scruffy says
    July 7, 2009 at 9:34 pm

    Thank you all for the birthday wishes. It is really great to be part CFNF family!
    Scruffy