Nov 3rd, 2011

Author: Goose

Category: CrossFit

Achievements!

*Water is fully functional.  Also, Natalie has some Massage hours open this upcoming Saturday and Monday if anyone is interested.*

Another month (and some change) down and more athletes from CrossFit Southie straight up crushing it all over the place. Congrats on all the hard work and keep KILLINIT.COM!!!

9/10 – Big Lebo 10 double unders

9/20 – Julie 200lb deadlift

9/20 – Leases Red band pull-up

9/22 – Tara FIRST EVERR no band pull up (smiley face)

9/22 – Lil John first unassisted pull up

9/23 – Big Lebo kipping pull ups

9/25 – Amy C 20 inch box jumps in a WOD

10/2 – Coach Alec 250lb clean and jerk (smiley face)

10/9 – Joe Shamon 275lb back squat

10/10 – Joe Shamon 160lb press

10/11 – 105lb weighted pull up

10/12 – Wheeler 1st unassisted pull up

10/13 – Big Lebo 5:46 mile

10/15 – Brett 215 lb clean

10/21 – Mooch 15 linked kipping pull ups

10/21 – Rita handstand push up

10/21 – Shannon 1st unassisted pull up

10/24 – Sarah P 155lb push jerk

10/24 – Lil John 225lb push jerk

10/28 – Stephanie 9 unbroken double unders

10/29 – Sarah P 5 Handstand push ups

Strength
Deadlift
3-3-3-3-3

WOD
6 Rounds
5 SA snatches each arm (1.5/1)
10 Box jumps (28,24)

L2 – (1/25lbs) (24/20)
L1 (25lbs/18lbs) (24/20)
ADV – (2/1.5)