WOD

I apologize for the delayed reports. The internet has not been cooperative and I have been busy with mission details.

11 Sep 10
ran 9.11K for Patriots Day in the morning and planned to do the CF challenge in the evening but I was smoked. Ski found another partner and won the event. His partner did 9:07, and ski did 9:23. Ski was third overall and the team took first. Nice job Ski.

12 Sep 10 Recovery Day

13 Sep 10
I missed the workout with Ski. He did a workout off CF Alaska by himself and I worked out with the class. We did 15, 12, 9, 6, 3 Cleans 75 lbs, Ring dips and 5 tire flips each round. I finished in 11:49.

14 Sep 10- Fran
Ski set his PR with 4:48. Great job Ski.
CPT 6:54, that is my PR but I was still in recovery mode from the run and feel I can do it in under 6 mins the next time.

15 Sep 10- Give Me a Break from CF Alaska

Ski- 13:30
CPT 14:15, felt better but still not right

Class:
Tag Team
Station #1- Burpees 6-1-6. One member of the team works and the other rests
Station #2- Thrusters/Pull-ups- 10, 8, 6, 4, 2 One member of the team works and the other rests
Station #3- Abmat/Back Ext- 3x25 ea, Both members work and switch when finished.

16 Sep 10- Rest day for me
Ski worked out but I am not sure what he did.

WOD

It has been a while since I have been on here, huh? The internet has not been the best lately and I have been busy with other mission requirements. I am going to try to post all the workouts for the last week here while I am on.

2 Sep 10- rest day

WOD 3 Sep 10

Helen

WOD 4 Sep 10

CrossFit Total

5 Sep 10- RD

WOD 6 Sep 10

Straight Sets off CrossFit Alaska

WOD 7 Sep 10

Tabata- DU's, Push-ups, Sit-ups, Pull-ups, Squats

WOD 8 Sep 10

15 HSPU
3 L Pull-ups
12 HSPU
6 LPU
9 HSPU
9 LPU
6 HSPU
12 LPU
3 HSPU
15 LPU

WOD

For time:

21-18-15-12-9-6-3
135 lb Front squat
back ext
sit-ups

Class:

Helen

WOD 31AUG 10

I did the CFE WOD but was not able to get in a CF WOD because I was traveling

Eva was done at BAF

WOD 30 Aug 10

Ivan

AMRAP in 20 min
12 reps PP @ 95lbs
10 pull-ups