Wednesday, 09.28.11 WOD

Check out our very own Michelle Panceroff who happens to be 5 months pregnant in the middle of doing her final set of kipping pull-ups in her 3rd round of “Helen” yesterday. By the way, RX’d. #badass

***Reminder***

Make sure you are logging your workouts in www.beyondthewhiteboard.com. This service is included in your membership, as an added value for all CrownTown athletes. I have sent every member an invite via email. Click on the link in the email and it will prompt you to join the team. This is the most efficient way to track your progress and keep you on target to reach your goals. Without a target, how do you expect to hit a bull’s eye??? Get involved!

Skill – Jump roping

WOD

Three rounds, 12-9- and 6 reps, for time of:
135/95 pound Squat clean and jerk
Muscle-up

Post times to comments and www.beyondthewhiteboard.com.

Cool down – Tabata Wall Climbs

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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4 Responses to Wednesday, 09.28.11 WOD

  1. Rob says:

    Level 3 – 17:01
    10 tabata wall climbs

  2. Yvette Mojarro says:

    C&J 95# rxd,
    MU ( pull ups and ring dips using pink band)
    24:55

    wall climbs,pretty sure it was 9

    • WW says:

      nice 95# squat clean thrusters on your last round. Almost time for unassisted ring dips. You know what comes after that, right??? MUs yeahhh buddy

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