Sunday, February 21, 2010

WOD for Monday February 22

For time: 155/100 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24/20 inch box 15/10 Muscle-ups 40 pound dumbbell Push press / push jerk, 30/25 reps 30 Double-unders 135/95 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300’ Walking lunge with 45lb/25lb plate held overhead

Top men’s times from the 2009 CrossFit Games: Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women’s times: Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

Have a hard time getting up for the WOD on Saturday morning? Having breakfast at noon, not meeting your friends until later? How about Saturday evening CrossFit? Starting Saturday, February 28th, we will have class at 5:00 or 6:00 PM, talk to James or Margaret to help decide on the right time. Bring a friend to TwinFreaks CrossFit! For two Wednesdays in March we will be having bring a friend day. On Wednesday March 3rd and Wednesday March 17th bring a friend to the WOD that you normally attend to introduce them to CrossFit. Let Margaret or James know in advance when you intend to bring a friend and to which class so we can plan.

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