I love this picture!
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
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Happy Birthday, David!
Happy Birthday Scruff!
July 7, 2009 by
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Ummm, why would that be?
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)?
Happy Birthday David!
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 🙂
Happy B-day Scruffy!
Happy Bday Scruff!
happy birthday scruffy!!
happy birthday scruffy.
5 rounds for time:
20 push ups
20 squats
20 pullups
20 situps
JT – 21-15-9
HSDPU
Dips
Pushups
Happy Birthday David!
Happy Birthday David! Thanks Pebbles and DJ!
Happy Birthday!!!!
well done, kim! you make snatching 105 pounds look easy. thanks for all your help and words of wisdom today 🙂
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…
i like this. have fun!
Happy Birthday!
Katie is like the energizer bunny….she is still going!
My legs are barely functioning. Damn it feels good to be back @ CFNF.
Thanks for the shirt Peaches!
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.
Thank you all for the birthday wishes. It is really great to be part CFNF family!
Scruffy