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.
HAPPY BIRTHDAY TRACEY!!!!!!!!! 🙂
Haaaaappy Birthday Tracey Rauer!!! Love ya 🙂
Happy bday coach Tracey!!!
Happy Birthday, Tracey!
Happy Birthday, Tracey! We love you!
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
Love the picture!
Team Wendy/Clair- 26:16, Scaled to 10# WB. Enjoyed the workout and teaming up with Wendy!:)
Quick 20 mile road ride in Gulf Shores. Boring but decent workout. Happy birthday Tracey!
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 🙂
happy birthday, Tracey!
Lucy is an awesome partner! 15:32 rx’d burpee free =]
whoops. disregard ^that one
happy birthday, Tracey!
Lucy is an awesome partner! 15:42 rx’d burpee free =]
24:47 rx’d with Kristen. Happy Birthday, Tracey!!! Woot, woot!
TRACEY RAUER!!!! BESTIE!!!
HAPPY BIRTHDAY TO YOU…..
I LOVE YOU MORE THAN A FAT GIRL LOVES NUTTY BUDDIES AND PINK AQUA-SOCKS…haha…
That should be tomorrow’s pic 🙂
Happy birthday Tracey!!
Is there going to be a swim WOD tomorrow?
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.
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!!!!