November 18th, 2011

1st WOD: 5 rounds for time. Keep the same bar for all exercises. (#115) 12 Deadlift 9 hang power clean 6 front squats 3 push jerk 4:40 Then I did 10 more rounds of the same workout with a 85# bar... Got to Scottsdale for my certification class and I decided to go see Tyler at his gym. There we did Warmups: 20 Burpees/ 20 KBS #35/ stretches Then 5x 3 reps front squats 110-135-155-175-200 (7 reps) Then the WOD: 1000m row 2 min rest 800m row 2 min rest 600 m row 2 min rest 400 m row 2 min rest 200 m row 18:07. Tiring... Tomorrow is the first day of the cert and I've heard that Fran is the WOD. Awesome!!! Thank you Crossfit for everything.