Tuesday was Adrian's and Josh's birthday so, of course, we celebrated with a workout!
reps for time:
thrusters
pullups
pushups
kb swings
ring dips
db snatches
walking lunge
knees-to-elbows
box jumps
squat thrusts
Adrian (28), 19:07
Josh (14) 12:35
Kristie (14) 18:00
Tammy (22) 14:44
Elizabeth (28) 23:11
Nate (28) 23:02
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We have some new members- Justin didn't like his big box gym so he tried us out and joined. He's a strong dude!
First time we met he did
3 rds for time:
75 squats
50 kb swings
15 pullups
Justin 25:02
The second time we met we did
10-9-8-7-6-5-4-3-2-1 reps for time:
Push Press, 75 lbs
KB SDLHP, 53 lbs
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On Saturday I went back home to Bremerton to the place where it all started- PSNS' Concourse West. Joe, Marc, Mike, and Dwinson all joined in. They learned how to get through the official CFWU and then a WOD
"Cindy's a Tease"
amrap in 10 min:
5 pullups
10 pushups
15 squats
Dwinson 7 rds
Marc 6 rds + 3 pullups
Mike 7 rds + 5 pullups
Joe 7 rds
Andrew 12 rds, 5 pullups, 2 pushups
Great job fellas! Big congrats to Marc on learning the continuous kipping pullup the first time attempted and to Joe for ripping his calluses!
1 comment:
It's monday and i still feel it in my biceps and quads. great workout tho. will be trying to keep this one up. as much as i hated it, i enjoyed it! thanks dru!
[marc]
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