Wednesday's WOD

Congrats to Charley and Rich on their M.M.A. win last Friday.  Charley still remains undefeated!

"Helen"

3 rounds for time:

Run 400 meters

21 Kettlebell swings (45lbs men 30 lbs women)

12 Pull ups

For those of you who did the 50 yesterday, please go to the back room and change your times.  After your done with this WOD, please do the same.  

Comments

[Coach omar]

COACH OMAR 10:25 400 METER SPRINTS DONE ON A TREADMILL

[Alyssa W]

Jason rocked this workout tonight....and this goes without saying...Zach Budde had an amazing score! Great job all

[Tracy D]

I think i'll be there tonight also.

[Master Lee]

Nice Alyssa! Deb don't worry about being last, at least you can say you can do it and that you didn't quit! Most people can't say that, even some coaches I know. Lol

[Alyssa W]

My time was 33:05 this time (I used 45#bb for push press, 35# kettlebell, 16# Med. Ball)....Last time (8/25/09) my score was 34:29...so a minute and half better :o) and went up in kettlebell weight...sooo THANKS CROSSFIT!

[Alyssa W]

Deb it showed amazing willpower and strength for you to finish that workout...you did great! I hope to see you tonight ....I'm quite sore today from last nights workout haha

[Master Lee]

You guys all did great yesterday. Way to go Alyssa for staying and helping your team mate Deb. Let us know if you improved your time from the last time you did the 50, or if you increased the weight.

[Debbie Nelson]

Last night was one of the toughest workouts I've done. It took a lot for me to finish. I want to thank Coach Omar for sticking with me until the bitter end. And a special thanks to Alyssa. She stuck with me and coached me through my last three exercises. Even doing the last exercise with me while Coach Omar talked me through it. Thanks to you both! You rock!

[Traci L]

I'll be there Alyssa:)

[Alyssa W]

http://www.wlwt.com/video/21113330/index.html
This lady is my hero...she ROCKS! She kicked the intruders butt!