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Warm up then workout, how simple can it get?

Friday, August 20, 2010

Warm up, Fight Gone Bad, is critical to get the body ready for more, Fight Gone Bad, intense exercise! Join mobility, Fight Gone Bad, becomes critical later in life, so what we do NOW, Fight Gone Bad, will help determine our future. I ask you, Fight Gone Bad, what is your mobility worth to you? Shoot there was something else, Fight Gone Bad, I wanted to mention...dang it, oh well I'll remember later!

Warm up
400m Run
5 pullups, 10 Push ups, 15 Sit ups, 20 Squats-twice then some Joint Mobility Work then Stretch...that should do it...then we "get after it!"

See you brave, courageous, honorable, integrous souls tomorrow for a truly memorable "glad its the weekend tomorrow" moment smile

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Posted by John on August 20 2010 - 12:01 AM

  1. Chris Shearmanon August 20 2010 - 9:53 AM
    I like it...we don't really know what the workout is...makes me wanna get in there and see!!

  2. Cherion August 20 2010 - 10:16 AM
    I'm afraid.

  3. Suzy Comeauxon August 20 2010 - 1:00 PM
    I am so tired right now I could fall out. I did the first mile, 70 pull ups, 200 push ups, 250 squats then a 400 m row. That was enough. I timed out at 64:45. All in all I'm happy to have been part of something so fantastically delicious. cheese WTG Crossfitters!

  4. Derickon August 20 2010 - 1:31 PM
    What a cruel, sick, twisted joke. I loved it.

  5. Danielle Sawyeron August 20 2010 - 4:52 PM
    51:11 RX'd! AWESOME workout! I already showered...and I think I STILL stink! lol Great work everyone! smile

  6. Mitchon August 20 2010 - 5:12 PM
    46:32 Rxd.......YOU WON TODAY CROSSFIT...I AM BEATEN

  7. Larryon August 20 2010 - 6:49 PM
    "Murph" got us all today.. Way to go everybody that took part today...If you would like the story behind Hero Lt Michael Murphy cut and paste the following link

    http://journal.crossfit.com/2010/05/fallen-but-never-forgotten.tpl

    cuz sometimes we forget that for a hero workout to get a name..that person had to give their all..

  8. Totenon August 20 2010 - 7:08 PM
    Amen to that Larry. Rx'd but timed out during last run. You had to dig deeeeep today! Thanks Murph for paying the price for our freedom. Never forget...

  9. ashleyon August 20 2010 - 8:06 PM
    Love the can of whoop-ass lol. Army Airborne hell yeah smile

  10. Eric Cypheron August 20 2010 - 8:57 PM
    59:23 Rxd..... The box was flooded with sweat today for sure, kickass job to everyone who tool ole 'Murph' on, he wasnt playing around at all........ P.S. The last mile sucked major ASS

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