Saturday Sept. 12, 2009
Perform one Tabata round for each of the following:
10′ Wall Ball 20/16
SDHP 55/35
Box Jump 20″
Push Press 35/25 Db’s
Body Row
Post total reps for each exercise to comments.
A Tabata round is 8 continuous sets of 20 seconds of work followed by 10 seconds of rest for a total of 4 minutes. Rest 30 seconds (or 1 full Tabata set) between each exercise.
Chad’s climbing trip to Canmore last weekend.
FGB IV:
Two weeks from today is FGB IV! If you haven’t already done so, please join our team and help us raise money for the Canadian Prostate Cancer Foundation. This year is in Canadian funds and going to the Canadian charity. Visit our FGB IV events page and watch the videos to see what you’ll be Fighting for! So far we already have 15 team members who have raised over $1600 collectively. Remember, in our 50/50 challenge for this month the winner gets a Free Month of Unlimited Training at CrossFit Edmonton by being the person who raises the most for FGB IV. Get Some!
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Sep 12, 2009 @ 10:30:16
10′ Wall Ball 20-47
SDHP 55-51
Box Jump 20″-62
Push Press 35-52
Body Row-61 (1st 3 sets from bench)
total=273
note to self-do not eat so much b4 wod
Sep 12, 2009 @ 11:21:43
20 lb wall ball – 56
SDHP 55 lb – 63
Box jump – 56
Push press 35 lb – 34
Body row (feet to wall) – 40
Total – 249
Sep 12, 2009 @ 11:43:06
Started on SDHP
Wall Ball – 59
SDHP – 104
BJ – 76
PP – 96
BR (Feet on bench)- 46
Total – 381
Sep 12, 2009 @ 12:52:58
Wall Ball – 30
SDHP – 40
Box – step ups – 47
PP 45
BR – 50
Great job today everyone! Welcome to the Synergy family, hope to see you all again.
Sep 12, 2009 @ 13:31:55
wb 16 lbs 49
sdhp 35 lbs 73
box jumps 66
pp 35 lb dbs 53
body row 40-1st 2 sets on bench, rest feet on floor
total 281
Great job to all of our patients that came out for the workout-can’t wait to see you all back at Crossfit soon!
Sep 12, 2009 @ 18:00:44
Wall balls – 60
SDHP – 62
Box jumps – 68
Push press – 69
Body rows – 65 {did 3 set with feet on bench, the rest, feet on ground below bench}
Total – 324
Huge class today thanks to all the patients from Synergy. Great job by all.
Sep 12, 2009 @ 18:17:01
Thank you to all the crossfit regulars for making our patients feel so welcome-you guys are awesome!
I wonder if there would be that same warm welcome at the nearest Globo Gym……..
Sep 12, 2009 @ 19:18:03
WB (12lb) 48
SDHP 35lb 71
Box Jumps 48
PP (15lb first round, 20lb for rest) 50
BR 50
Fun WOD, it’s great to have so many people, great energy!
Sep 12, 2009 @ 22:06:02
WB(20lb)64
SDHP(55lb)72
Box Jumps 52
PP(35lb)47
BR(on feet)73
Grand total 308
It was great to see so many people out. Hope all the Synergy clients enjoyed the class.
Sep 13, 2009 @ 21:10:17
wall balls to 8′-58
SDHP – 63
box steps – 56
15 lb push press – 67
body row (feet at bar)- 38
Sep 14, 2009 @ 09:55:13
In order:
Wall Ball – 56
SDHP – 78
Box Jump – 57
Push Press – 67
Body Row – 47 (feet on floor)
Total: 305