Monday, 9/1/2014 – 9 a.m. & 11 a.m. ONLY

9 a.m. & 11 a.m. classes only today. Happy Labor Day!

Warm Up:
200 meter run
Then 2 Rounds:
20 Leg Swings
20 Windmills
20 Air Squats
10 inch worms
5 Dive Bombers


U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.


Deadlift (225#/155#)
25 minute time cap
Compare to 9/2/13

A. 4×25 GHD Sit-ups

B . 3×8 Good Mornings @ 55% of 3RM

Post your results to the comment section.


  One thought on “Monday, 9/1/2014 – 9 a.m. & 11 a.m. ONLY

  1. jenniferlourdes
    September 1, 2014 at 9:14 am

    14:08 @105#

    10 GHD sit-ups and called it a day!


  2. September 1, 2014 at 12:31 pm

    22:30, RXd

    2×25 GHD

    Another CrossFit first…torn, not one but both, hands. Glad I had my gloves/grips on…prob would have been a lot worse. Small price to pay though. Thoughts and prayers for all of our service men/women.


  3. Kira
    September 1, 2014 at 3:25 pm

    20:59 @ 103#
    Moved quite slow after yesterday.


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