08/03/10 – Tuesday Triplet

CONGRATULATION TO RICK! – Rick is now a level 1 certified CrossFit Trainer.  Great job Rick!

REMINDER – No 12pm or 4:30pm classes this week.

Today’s Links –

Hello from OBX
Hello from OBX

Schedule –

  • Foam Roll / Mobility Warm Up / Burgener Warm Up
  • Deadlift – Warm up with light weight.  Work up to 50% of your 1Rm .  Use that weight for the workout
  • WOD – 20 min AMRAP of
    • 5 Deadlifts
    • 7 Push Ups
    • 9 Box Jumps
  • 3 x 20 GHD Sit Ups
  • Stretch

6 thoughts on “08/03/10 – Tuesday Triplet”

  1. Hey guys. Sara and I worked out at Crossfit San Diego on Monday. We did “Annie” – 50, 40, 30, 20, 10 double unders and sit-ups. Some guy finished in 5 min. I need to work on double unders.

  2. Damm, the outer banks looks awesome! Waves look ridable, the kayak is blocking my view, tell Tim to move!

  3. Rick! You’re awesome! Congrats!

    Tim (Erin, Karen, D Russ and PJ) I’m so jealouuuss!! Hope you’re having an awesome time! I recommend that you go non-paleo at least one night and hit up Lob Lolly Pines in Duck for some delish homemade ice cream…

    And, yes, Vincent and I made it over to one of the many cf’s in San Diego yesterday… I def plan on working on my double unders when I get back!

  4. Sara… non-paleo for ONE night? (Beer is paleo, isn’t it?) Yes, we are having a blast!

  5. Bastard! Looks ideal.

    Are you teasing us with that overhead squat since it was part of yesterday’s WOD?

  6. Dots–love the picture 😉 Looks beautiful 🙂
    Congrats, Rick!!!
    Vincenzo and Sara–I can’t wait to hear about the XFIT San Diego 😉
    I hope everyone is having a good week 😉
    xoxo, Katie