ARCFit Rockettes?
Nikki, Tana and Megan work on synchronizing their core training.
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04/29/2009 WOD:
“Cindy Laid Out” (courtesy of Cassio Werneck-BJJ Black Belt World Champion)
30 Pull-ups
60 Push-ups
90 Squats
25 Pull-ups
50 push-ups
75 Squats
20 Pull-ups
40 push-ups
60 Squats
15 Pull-ups
30 push-ups
45 Squats
10 Pull-ups
20 push-ups
30 Squats
5 Pull-ups
10 push-ups
15 Squats
This is a total of 21 rounds. Scale WOD down if you have to. Otherwise 3-2-1 GO!
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Here are two videos for your viewing pleasure. The first is of Pat Barber doing Workout B and the second is the updated video for the movement standards required in that workout.
Barber WOD test video by Hollis Molloy … [wmv] [mov]; NorCal WOD 2 Standards Video … [wmv] [mov]
Movie Showing!!
The CrossFit Movie Every Second Counts is here and will be showing this Friday, May 1st, 2009 at the Rio Theater in Santa Cruz California. Doors open at 6:45pm. Show starts at 7:15.
Before the event CrossFit Santa Cruz welcomes all to a BBQ starting at 3pm.
Why Oh why did I read this before coming to class? I hope all the cougars are there this morning to get me through this one.
whomp whah
Thank you Cassio for the WOD. I was “laid out!” after this one.
Aloha from Maui,
Oran
did this one at home. could have timed myself with a sundial. brutal.
I love it!!!!! Nothing but whining, moaning, grunting, and a lot of F bombs. Good times. Just talked with my brother too and he was throwing F bombs from Maui and managed to kick a medicine ball doing it.
Wish I could of joined the group on this but I’ll make sure I go through the pain you all went through once my back heals.
Best of luck to any and all of you heading down to CF Quals this weekend. Represent SacTown and kick a$$!
I was having issues with my email server and don’t know who got invites and who didn’t, but our open house is on May 9th at 3 PM and anyone who wishes to come by is more than welcome.
Take care and good luck in Aromas! – Ian & Allison
Hey Christian!!! I watched your video!
I’m glad someone did! Thank you…haha!