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Monthly Archives: January 2008

So my little soccer girls asked if they could come up with a workout for coach to do.  So I said surely girls and they wanted it named after her…they came up with “Katley” (the combo of Kate and Ashley).  It was brutal, they ended up actually only making me do 2 rounds and only and only 30 box jumps and 30 situps rather than 40.  So here is Katley!!!
WOD
It’s not pretty
2 Rounds for time
10 Pullups
20 Wall Balls
30 Box Jumps
1 Lap
10 Pullups
20 Frog Jump to Burpees
30 Situps
1 Lap

Amber getting into an overhead squat with the slosh pipe!!!  Impressive.  She has been CrossFitting for 2 months and look at the midline stabilization and the 2 pants sizes dropped to date!!!  Keep up the good work lady!  Oh and her grip strength is coming right along…she is also my massage therapist and dang those pullups are paying off!

                                                                         “FRAN” PR’s all over the place this week.
Miss Bev increased her weight by 17 lbs on her thrusters and cut 3:16 off her time yesterday!!!!  Great job lady.  Keep it up.
Linda Thomas took 2:41 off her previous time, she will be doing full pullups in no time.
I have to give props to Kristina she SLAUGHTERED her previous “Fran” time this morning with a time of 6:51, her previous time 12-8-07 was 12:48….now that’s hard work!!!  She then managed to do 2 rounds of 25 feet of tire flipping and slosh pipe carrying….BA!!!!!
WOD
3 Rounds for time:
100 Jumprope 
20 Burpees
“I have a dream”
-Martin Luther King Jr.

                                                        Yours truly before “the filthy fifty”

                                             This would be yours truly afterwards…..38:15!!!!!
WOD
We’re calling today:
“The Dirty Thirty”
30 Box Jumps
30 Jumping Pullups
30 K.B. Swings
30 Lunges
30 Knee to Elbow
30 Push Press
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double Unders or 90 Single Jumpropes