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Thursday, 9 August, 2012

Posted by Mandee on August 8, 2012   |   19 Comments

Warm-up:

200 Meter run

3 Rounds

8 Parallette push ups

16 Lunges

8 Pull ups

 

Workout:

“Team workout”

In teams of 2 complete 3 rounds for time of:

50 Partner wall ball shots @20/14#

400 Meter wall ball toss/run

*You cannot run with the medicine ball you must complete the 400 meters by tossing the ball back and forth to one another. If the ball is dropped there is a 5 burpee penalty that must be completed before the team can move forward.

 

The Founder’s Views Part 3: The Business of CrossFit

19 responses to “Thursday, 9 August, 2012”

  1. Mandee says:

    HAPPY BIRTHDAY TRACEY!!!!!!!!! 🙂

  2. Tracy says:

    Haaaaappy Birthday Tracey Rauer!!! Love ya 🙂

  3. Casey says:

    Happy bday coach Tracey!!!

  4. Clair Lee says:

    Happy Birthday, Tracey!

  5. Tasha W says:

    Happy Birthday, Tracey! We love you!

  6. AP says:

    Great pic! That was inspirational to watch yesterday, pure example of what CrossFit is about and why we all do it. Way to stay with it Dag!

    0600 TEMPO
    1:02:03
    8.21 miles Total (7:33 avg/mi)
    w/u: 3.1 mi easy @ 8:08/mi, Tempo: 2.5 mi @ 6:43/mi, w/d: 2.5 mi easy @ 7:42/mi

  7. Clair says:

    Love the picture!
    Team Wendy/Clair- 26:16, Scaled to 10# WB. Enjoyed the workout and teaming up with Wendy!:)

  8. David M. says:

    Quick 20 mile road ride in Gulf Shores. Boring but decent workout. Happy birthday Tracey!

  9. Kristen B. says:

    How proud I am of myself after today’s WOD negates all the embarrassment I felt after removing my shirt; SCARY but worth it. It was either shirt off or vomit out.

    Team Marisa/Kristen 24:47 Rx’d. Yeah. Marisa, you pulled me through.

    And Tracey, I hope it is a good one 🙂

  10. meag says:

    happy birthday, Tracey!

    Lucy is an awesome partner! 15:32 rx’d burpee free =]

  11. meag says:

    happy birthday, Tracey!

    Lucy is an awesome partner! 15:42 rx’d burpee free =]

  12. Marisa Suarez-Stearns says:

    24:47 rx’d with Kristen. Happy Birthday, Tracey!!! Woot, woot!

  13. stacey says:

    TRACEY RAUER!!!! BESTIE!!!

    HAPPY BIRTHDAY TO YOU…..

    I LOVE YOU MORE THAN A FAT GIRL LOVES NUTTY BUDDIES AND PINK AQUA-SOCKS…haha…

  14. Erin B says:

    Happy birthday Tracey!!

  15. Erin B says:

    Is there going to be a swim WOD tomorrow?

  16. Steve says:

    Who spoke while Tracey was speaking, and had to do Burmese as punishment! Happy Birthday Tracey!, See you guys next week, I’ve been in Virginia and worked out at a couple of boxes with some pretty good athletes.

    • Steve says:

      Ok, either I’m that tired or I can’t type on my iPad, that should read burpees not Burmese. I think the iPad was trying to avoid having to spell burpees . Typical crossfit iPad!!!!