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WOD 6.09.09
By cynthiabrown | June 9, 2009
Hill Sprints
10 Rounds…
Sprint (FAST) up hill for 40 yards
Active recovery is the walk down hill
Repeat as soon as you reach the starting line
.
Then complete 3 Rounds of the following…for time.
Set up 4 cones in a square about 20 yards apart.
At the first cone complete 15 Butterfly Situps
then, Right Lateral Lunge to the second cone and do 15 Push Ups,
then, Forward Lunge to the Tires for 15 Tire Jumps
then, Left Lateral Lunge to the third cone and complete 15 Squats,
then Reverse Lunge to the beginning cone.
Complete 3 Rounds for time.
Topics: Cynergy Central | 14 Comments »
June 9th, 2009 at 8:29 am
Oh Boy – now I see my baby step issue Cindy – I guess a picture is worth a 1,000 words! Looking at Lyndseys form I can see why she kicked my ass!
And Butterfly situps – am I the only one the only one that missed that! I thought Lindsey was doing extra credit! I guess I was still sleepy during instructions!
June 9th, 2009 at 8:43 am
*cough cough* I missed it too Danielle. Sorry, Mom :/ (dang kids!)
Lindsey, picture perfect form lady!
June 9th, 2009 at 8:44 am
haha you did great today Danielle!!! That one was a leg burner!!! Whooo!
Check out Don squished between those two hot ladies… No wonder why he’s so happy when he comes to the gym!!!
June 9th, 2009 at 8:53 am
I didn’t hear butterfly situps either. Must have still been breathing heavy from the sprints!!
June 9th, 2009 at 1:11 pm
Danielle, I was so far behind I am not even in the picture..I did not hear the butterfly sit ups either..5am is too early..way to go girls with the extra rounds!! Steve, did you lose your sneakers??
June 9th, 2009 at 1:51 pm
Funny how all our kids have selected hearing……butterfly sit ups, clean your room, make your bed, do the dishes, mow the lawn…..
June 9th, 2009 at 2:05 pm
Oh NO!!! Dad’s home!!!!
June 9th, 2009 at 2:13 pm
LISTEN DAD!!!!
To clarify, if I’m not mistaken, I think butterfly sit-ups may have been specified AFTER 5 am. Maybe mom can help us clear that up…
Denise/Jill/Di/Danielle, hopefully you don’t get punished. (I shudder at the thought)
June 9th, 2009 at 7:56 pm
Big shout out to the dedicated 5&6PM’ers. I thought I would add a couple of photos so the earlier classes would know you were all out there working hard tonight! Well done!!!
June 9th, 2009 at 8:04 pm
I can’t believe I missed tonight especially with Buzz behind the camera for our 5PM. That one looks tough Great job everyone!
June 10th, 2009 at 7:46 am
Thanks for the shoutout Buzz…and the PM photos B!!
June 10th, 2009 at 8:17 am
Thanks Buzz & B for stepping in and coaching us last night. Great having you there!
June 10th, 2009 at 8:28 am
The early birds know you guys are out there workin your tails off every day! Great to see the picture proof!
Much respect and love for all in the family regardless of what time your schedule allows you to get your crossfit on! Great job!!
June 10th, 2009 at 8:35 am
I second that Jill!!!