IT’S A CELEBRATION ! 6/15/2012
Big Happy B day to an OG BBCF’er from waaaaaay back in the garage days ! I’m talkin pre flooring, Pre rowers, Pre pullup bars, pre everything !! Chrisann or Sann as many of you know her as, has been with us since the very early days. Prior to our Crossfit affiliation Sann use to show up in the garage on those CRISP winter mornings to throwdown by herself!! Today is Sann’s special day, so i wanted to give a special shout out to her for all her hardwork and commitment to crossfit and to her new healthy lifestyle. Sann never gives herself the credit she deserves, but let me tell you, this girl has come a long way and has seen some fantastic progress. Being a mother, wife and crossfitter all in the same day is by no means an easy task, so BIG UPS to you Sann on your special day! Happy Bday and enjoy your day, you deserve it and you deserve that sprinkles cupcake! In moderation of course ! LOL
Barbell Session:
Beginner:
Front Squat
3×5 +5 lbs from last 3×5
Advanced: Double BW backsquat +
5@65%
5@75%
Max reps @ 85%
Conditioning:
A. AMRAP 10:00
5 deadlifts 275/185
10 bar-facing burpees
15 wall balls 20/15
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Aww that’s really nice Eric! Happy Bday Sann!!!!
What time are you WOD’ing on you birthday Sann?? Happy Birthday sweet friend!!
If I gotta do another burpee im gonna erase that word out of the official Crossfit dictionary. Seriously who just decided that falling down and getting back up was a good workout. Waahhhhhh! Oh well LETS GET IT!!!
Let the bodies fall!!!!! I’m with ya aaron!!” Buck Furpees”
Happy bday Sann!!!
105# front
4 rounds +3burpees @95/12#
Way to kill that wod on your Bday Sann!!
3×5 front squats @ 105# (thanks for being my partner rosalynn
)
5 rounds 8 burpees
105# DL
10# wall ball
Happy friday eveneryone!
yes ma’am!! thanks for sharing ur bar wod killa!!
First morning class. Loved it!
60# front
4 rounds
55#DL
10 burpees
10#wall balls
Perfect start to a Friday!!
Frontsquat #115
Dead lift #95
Wall ball #15
4rounds total
Great job 8 am!!
At Home
140# Back Squat (6)
WOD:
Deadlift 160#
That’s all the weight I have to put on the bar.
Wall Ball 12#
I don’t have a heavier wall ball.
4 rounds
Wooo Weeee!
And happy happy birthday, Sann!
Front squat: #105
Wod
#75 DL
#12 wall ball
4 rounds plus 10 burpees
Front squat 140#
WOD
3+plus 1 wall ball
185# 20#ball
I RX’ed breakfast after the workout
FS 155#
WOD 3+5 dead lifts
235#/20#
Front squats #55
Three rounds plus 14 wall balls
Deadlift #75
Wall ball #8
Strength: Front Squats 130#
WOD:
Deadlifts: 135#
Wall Balls: 20#
3 Rounds + 6 Burpess
I LOVE BURPEES!!!!! -said no one EVER!!! <–I love that quote
FS: 165
WOD: 275#/20# 4rounds plus 2deadlifts
uncle puckie didnt visit today, thanks for pushing me today Natalie
Happy Birthday Sann!
FS: # 85
WOD: *85/#12 3 rounds +10 wall Balls-so close!
3×5 front squats 170#
WOD
5 rounds with 225# for Deadlifts
LOL!!! You’re welcome Kyle…. I also like uncle dry heave too….he’s always fun for an occasional visit.
#65 front squat
#65 dead lift
#8 wall ball
3 rounds even
My wall balls are a complete embarrassment. Took one right to the face.
Crossfit goal: Do 15 decent wall balls unbroken.
Stayed to watch the 6pm class. Awesome job, guys! Chris, your bar facing Burpees are CrAY!
Front squat #65
#85 dead lift
#8 wall ball
3 rounds + 4 wall balls
Front squats 3×5 #140
WOD
#165 dead lifts
#20 wall balls
4 rounds plus 6 wall balls
That 10 min AMRAP felt much longer. No pain no gain. It’s not a game.