Monday, 9th, 2016

rule 3 teamwork

RULE #3

Support your fellow CrossFitters! Remember what it’s like when first joining a gym. Put yourself in their shoes. Walk over and introduce yourself, or if you are the one who is new to the scene – same rule applies! Walk over and introduce yourself to someone. Cheer on your fellow CrossFitters, be nice, be supportive, always be ready to offer a kind or encouraging word to your fellow athletes. If you finish first, stick around to cheer for and support the rest of the group.

WOD

Buy In: 800 Meter Run

4 Rounds

11 Toes-to-Bar

11 Thrusters 75/55#

Cash Out: 50 Burpees Over Bar

CORE DOWN

4 Rounds

10 Med Ball Sit Ups

30’ Lid Slide

RX:
Mroz 1831
Heim 1455
Josh 2037
Tammi 2034
Longo 1232
Travis 1144
Special K 1741
J Lord 2107
Clay 1604
Smitty 1459
Cory 1130
Gary 1638
Jacob 1919
Jeff 1645
Spencer 1027
Terra 1145
Nicholl 1757
Jen 1645
Mark 1844
Brett 1522
G Lord 2131
Michael 2542
Toph 1742
Holywood 2309
Mandy 2036
Frank the Tank 1935
Max 1401
Kapitan 1744
Erin 1820
Travis 1803
Gregg 1822
Aimee 1647
Bill F. 1423
Carrie 2029
PDiddy 1718
Darren 1945
Travis 1746
Kevin 1623 – Welcome!
DL 1557
DP 1607
Erich 2103
Susie 2120
Fran 2014
Forde 1326
Kayle 1705
Alex 2158

MOD:
Amy 1333
Alyse 1819
Drew 1827
Michelle 1940
Trish 1645
Barbara 1816
Erin 1722
Roy 2000
Shaq 1858
Bre 1714
Meghan 2026
Erin Hull 2150
Amanda 1815
Karen 1411
B 1522
Marion 1614
Scotty 2100
Grace 1718
Mike 2502
B-rad 2047
Sabina 20ish
Carolann 1649
Allyson 2039
Brian 1930
Caol 1755
McKay 1812
Kristin 1844
Caroline 1649
Michelle 1804
Barb 2316
Sneed 1718
Brian 1826
Maddy 2230
Amy 1548 – Welcome!
Gene 1733
Jason 1352
Laurie 1351
Daisy 1643
Liz 1701
Katie 1957
Alex 1810
Dave 2218
Tracy 1909
Matt 2020
Nat 1640
Adam 1830
Denise 2036
Eric 1130
Beth 1853
Dawn 1914
Terra 1824
J Marx 1944
Matt S 2052
Vicki 2250
Kristi 1809
Alicia 1858
W Jane 1945
Don 2145
Jen R 2035
Ian 2306
Grace 2300
Brian 2317

Alt
Jeff 1847

 

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