168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

September 24, 2009

“Crossfit in a nutshell: I HATE this. Must do MORE! ” – TexasPatrick

Friday

WOD

“Daniel”

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Big Dawgs:
As rx’d

Porch:
For time:
35 Pull-ups
400 meter run
75 pound Thruster, 21 reps
800 meter run
75 pound Thruster, 21 reps
400 meter run
35 Pull-ups

Pack:
For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

Puppies:
25 Pull-ups (or progressions)
200 meter run
25-45 pound Thruster, 21 reps
400 meter run
25-45 pound Thruster, 21 reps
200 meter run
25 Pull-ups (or progressions)

Buttercups:
15 Pull-ups (or progressions)
200 meter run
15-35 pound Thruster, 15 reps
400 meter run
15-35 pound Thruster, 15 reps
200 meter run
15 Pull-ups (or progressions)
Running team: even if you are scaling the weight the runs should be rx’d and done at race pace.

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  1. Tim Gagne Reply

    OH YEAH! CAN’T WAIT FOR THIS ONE! BRING IT!!!

  2. Littles Reply

    This looks great. Girls what weight are we using?

  3. sarah lee Reply

    Whatever you can do!

  4. Mark Lee Reply

    http://www.regonline.com/builder/site/Default.aspx?eventid=776600

    Free Barry Sears Seminar
    Endicott College
    Beverly, MA
    CrossFit will be hosting Dr. Barry Sears for a Zone Nutritional Seminar. The seminar will focus on performance nutrition, metabolic derangement, and weight loss. Dr. Sears will also entertain a question and answer period to close out the event.

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