Thursday, September 13, 2012

Posted by Mandee on September 12, 2012   |   17 Comments

Warm up:

400m run

3 rounds

2 inch worm push ups

4 burpee box jumps

7 toes 2 rings



A. Bench Press 7 x 1

B. 1minute max calorie row x 3

17 responses to “Thursday, September 13, 2012”

  1. steve price says:

    Wes! A Great example of what hard work can do. Dude, you killin it!

  2. Adam says:

    Ya Wes, you’re lookin beastly.

  3. Stacey says:


    Looking strong!!!

  4. Tracey says:

    Wes! Move faster!!!!!! 🙂

  5. Patrick says:

    Wes is a bonafide beast.

  6. Marisa says:

    Dang, Wes!

  7. Paul Pepe says:

    I remember what Wes looked like when he first walked into the box. Would love to see a before and after pic. Even his Mom would have to do a double take now. Crossfit works….every time it’s tried.

    • Clair says:

      Ditto! I would love to see a before and after as well. There is another gentleman in our box that has lost 68 lbs since starting CF.

  8. Slade says:

    Nice, Wes!

  9. Clair says:

    A. 65#,75#,85#,95#,100#(X),100#(X)
    B. 16,15,15
    Great morning and great coaching Tracey!

  10. Mandee says:

    A. 65-85-105-115-125-130(PR)-135(x)-135(x)
    B. 17, 18, 17
    Fun morning in the 7am working with Karen and Clair! 🙂

  11. steve price says:

    205#-32/30/29: Oh how I need to work on my bench!!

  12. AP says:

    0600 TEMPO
    8.13 miles Total
    w/u: 3.1 mi easy, Tempo: 2.51 mi @ 6:20, w/d: 2.52 mi easy

    Seriously, Wes’ B&A shot would give KLowe’s a run for his money. I remember first meeting Wes at the XC course, one word came to mind, “doughy”, now it’s “stout”! 😀

  13. Marisa says:

    A. 65-75-85-95-105-115-120(PR)-125x
    B. 21-21-19

  14. Nathaniel says:

    Don’t hurt ’em Wes!

  15. Greg Scarpa says:

    Nice. I can see all 3 deltoid heads

  16. Nathaniel says:

    A. 245

    B. 30, 30, 28