Monthly Archives: October 2009

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Monday, 10/19/09by Paul@CFQ: WOD 9200 – Diane

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WOD 9200 – Monday

Team CFQ in Chicago for the 2009 Men's Health Urbanatholon

“Diane”
21-15-9
Dead lift 225lb or 145lb
Handstand push ups

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Diane (TX Annie & Pat)…(wmv/mov) CrossFit.com

This is a benchmark workout. There are 6 in total, all girls. This is our 4th. These are important workouts as they serve to measure and benchmark your performance and improvements through repeated, irregular appearances in the WOD’s. All the work we do in the gym is training to improve our results in these workouts. Make the workout tonight, you won’t regret it!

Congratulations to CFQ’r Olga P! She came in 2nd in her age group in the 2009 Men’s Health Urbanatholon in Chicago over the weekend!

November Foundations registration is up and we only have 4 spots left!

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Posted in benchmark, Girl WOD, WOD

Sunday, 10/18/09by Paul@CFQ: WOD 9119

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WOD 9119 – Sunday

Diane runs

Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

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Our trip to CrossFit KOP is coming up. If you haven’t signed up with Coach B, do it now. Details on the event here.

November Foundations 4 spots left

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Posted in WOD