« Cynergy’s Christmas Party | Home | Open House »
WOD 11.11.09
By cynthiabrown | November 11, 2009
3 x 400 M Sprints
All out Efforts…recover as needed
followed by….
TABATA MASH
20 seconds of work/10 seconds work x 16
Alternating between
KB Swings (55/35)
Push Ups
*Score is total number of combined reps
A special thanks to Jarrod formally from Oahu CrossFit and Rich from CrossFit Invictis for joining us this morning!
Great job guys!
Happy Veteran’s Day!!
Topics: Cynergy Central | 5 Comments »
November 11th, 2009 at 11:37 am
Amazing effort 6 a.m.! Jarrod, thanks for making the trip to Hanson. You killed it this a.m. – not bad for a few weeks off
November 11th, 2009 at 11:44 am
Tough veterans day WOD! Nice to have you with us today Rich! Hey Robbio – whatcha doing in the KB shot above? Just had to swing in a different direction than the rest of the group?
November 11th, 2009 at 2:08 pm
To all who have served and to those now serving we would just like to say….thanks!
and B…as for Robbio..well..we will try and keep that quiet…we wouldnt want mofo to find out!
November 11th, 2009 at 2:46 pm
B, I was so affriad of losing my grip and hitting someone. How’d you know it was me anyhow? I’m not wearing my Super “B” Sneakers??
November 11th, 2009 at 9:39 pm
thanks for having today! that was a kick a** workout! hope to see you all soon!