6/28/2009

"Fran" (06.29.2009)

The Time Has Come
Welcome to your new Stable, CrossFitters, be here tomorrow at 4pm to kick off the madness.

250 Commercial Street, Suite 1008... bring the lumber.

"Fran" (06.29.2009)
21-15-9 reps for time of
Thrusters (95lbs)
Pull-ups

Post times to comments.


CrossFit Endurance WOD (06.29.2009)
10m Ascension ladder for Swim, Bike, Run, or Row (C2)
Every minute on the minute sprint the prescribed distance, adding 10m each round. Continue until you are unable to complete the distance before the minute is up.
1:00 to cover 10m
1:00 to cover 20m
1:00 to cover 30m
and so on until you fail to complete the distance in the 1:00 time limit.

Post scores to comments.

18 comments:

The Don said...

blood will spill

Anonymous said...

I wish I could be there. Someone slay this bitch for me.

-Bert

Anonymous said...

I am so excited and cannot wait to be there. I can make it by 4:30.

OD

Anonymous said...

So excided Samy! Place looks awesome!

Dos Deb

RaJ said...

21-15-9 reps for time of
Thrusters (95lbs)
Pull-ups (Blue band)

Time: 8:48

211 said...

Hey all!
It's great to be back into the workout routine after Jefe and I have been strictly business with the new place for so long. I think it was well worth the time spent though. Great to see everyone.

Fran:
Mike 5:31pr
Jill: 18:06 (meltdown)

katie said...

Great workout today! The place looks awesome...you boys have worked so hard!

Fran:
Katie 9:58 (w/ green rubber band and 65#)
Jefe' 4:03 RX

Anonymous said...

Fran:
Mike L.: 6:40 RX
Kristie: 11:21 (w/ green rubber band and 65#)

The place looks great Not to sound like a parent, but you guys should be proud. I didn't expect this after my very first cult session.

The Don said...

Fran

2430

Big Ben said...

Fran
12x9x6 (w/ black rubber band & 95#)

7:42

Anonymous said...

"Fran"

Heidi 17:15 (65#)
Mark 12:36 as RX

The place looks great! Good work!

Samy can you email us mcompos@yahoo.com some WOD's we may need to suppliment. We may be scarce over the next 4-6 weeks. We will be up at Camp Compos in Gilmanton. All are welcome anytime! {seriously)

We can do a Camp Compos WOD then get Samy out on the tube and take turns driving the boat!!

Jill I would love that grocery list as well. We are going to try to keep it together as best we can over the summer.

Raj you will appreciate that you have to drive past Dudley's ice cream on the way to camp and Jordan's ice cream is just down the road. That should get you up for a visit.

The Don said...

Heidi,
when referring to Raj in any manner or context I need to specify that he would like to be called the "Raj Mah Hall" I don't know why he wanted it that way or why he wants to be called that he just did.

Sincerely Don Pepe`

Anonymous said...

Fran" (06.29.2009)
21-15-9 reps for time of
Thrusters (95lbs)
Pull-ups
15-12-9
45 pounds/green band 8:22
Cheryl

Anonymous said...

Fran:
21-15-9 (@65# w/blue band)
7:16
-jess

Nice way to introduce us to the new place Samy - though I have to say, today's WOD looks just plain evil.

Anonymous said...

Fran:

21-15-9 reps for time of
Thrusters (95lbs)
Pull-ups
15-12-9
45 pounds/green band

10:41 - UGH....I will get better if it kills me!!! :)

Dos Deb

RaJ said...

I never said anyone to call me Raj Mah Hall..as far as i know onlt The Don calls me that and it rhymes with Taj Mahal....Pepe Explain...

Anonymous said...

Kill em all Samy- Rip

sdaghir@gmail.com said...

SGT RIPPERT!
You know all you need to do is speak those words and it's done. congratulations about your law enforcement success... Jefe mentioned some of it to me.
Let's get some of the crew together before the end of summer, even that sonofabi#!%! named Banjo.