Friday, 22 January 2010


Run 800m
40 Push-ups
Run 800m
40 Sit-ups
Run 800m
40 Squats

2 rounds for time

Post time to comments

Compare to 06 NOV 09


  1. Excellent cd Rhonda. There was much dancing thursday night. All we need is some cool lights and MP Crossfit would be a hot dance club.

  2. 44:49
    60 PU – RX
    20 Knee PU – RX NEXT TIME!

    11-6 time 43:51 all Knee PU, so there's a PR in there somewhere.
    Rhonda, you were amazing! Awesome work! Have a great weekend all!

  3. Melanie said…
    42:59/I rowed because my knee is hurting/knee pushups. I enjoyed working out with the 5:30 guys! Thanks Erin and everyone for all of the encouragement. Glad you are feeling better, Erin! 🙂

  4. 31:23 RX Great job Melanie, Ben, and Robert! That was a fun workout. Thanks for the help Erin! Still zoning. Wasn't as strict yesterday. By the end of the day, my proteins, fats, and carbs were equal, but no so much during the day. Will try and keep it equal throughout the day today.

  5. Rhonda G says

    40:00 RXish..
    That was just what I needed! Thanks Erin for being proud of me. I'll work on getting down lower on my PUs :->

    Great job Michelle and Susan for all the RX PU's. 6:30 am is getting stronger!

  6. 33:37.. Good job everybody!

  7. 38:24 rx, just happy to feel good enough to WOD! 🙂 great job today guys!!
    Awsome job Rhonda another rx!!!
    Ps love the cd!
    Zone update : today was not really zoneish, had a really weird and busy scedule today , still made it balanced and healthy ,
    PS come see our booth tmrw at health fair! Thanks to all my wod demonstarters!!

  8. PS happy birthday Jimmy!!

  9. 53:51 ~ knee PU/walk 800m ~
    5 months & 86 WoDs completed!

    Many, many thanks to:
    Robert for introducing me to CF!
    Erin for patiently encouraging me!
    Melanie for inspiring me to do better!
    Jaime for demonstrating excellent form!
    And everyone else for making the MPCF experience so much fun!

  10. 46 something 1000 rowing each time.
    Did not step up to the plate and do rx push ups like some of you all did. I will work on that. Good for you all for pushing yourselves. Erin glad you were better

    I am testing the Zone Diet today. so far I am not one bit hungry

    Jimmy Happty Birthday

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