CrossFit

16th Feb 2010 – Workout of the Day

Nick’s Leaving WOD —Franpee

Buy In

500m row or 100 single unders
10 shoulder press
10 pushpress
10 pushjerk
10 squats

Skill

AM
Push jerk
3-3-3-3

PM
Deadlift
1-1-1-1-1

Workout of the Day

AM
15 down to 1 of
pullups
box jumps

PM

Franpee

21-15-9
thrusters
burpees

Scores – Lift / WOD

Matt – 75 / 24.03
Sam – 55 / 11.23
Lee – 65 / 11.59
Dave – 50 / 13.51

PM AKA Nicks leaving WOD

Gregg – 7.41 (Deadlift burpee)
Jane – 8.06
Rick – 6.29 (Deadlift burpee)
Nick – 6.44
Lee – 8.58
Rach – 7.36
Andy – 7.01
Sam – 4.26
Joel – 7.28
Tim – 7.54
Leigh – 8.38
Rowan – 8.47