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“When the smoke clears and the dust settles…where will you stand….”

“When the smoke clears and the dust settles…where will you stand….”

CROSSFIT BASELINE- How FIT are YOU?
For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups

Chart:
Men, Women
3:55, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

courtesy Petranek Fitness
rest for 3 to 5 min
1 mile Time Trial
& then max rep Deadlifts at 75% of your max

Today was a Test day and most of you surprised yourself!! Way to push yourself. We will do the Baseline & 1 mile Time Trial in exactly 6 weeks. Maybe if you were doing jumping pull ups this time you will be on a band the next. If you were on your knees doing push ups you should be off in 6 weeks. Hopefully you will see major improvements, BUT we know you will BECAUSE thats the beauty of CrossFit it works!

Results 1st # is Baseline, 2nd # is 1 Mile TT,
Lori Rx 5:10                7:44
Fay Rx 5:20                7:52
Tenneric 4:11

Shawn M. 4:07
David Rx 7:13            11:03
Christy (wb) 7:31    12:05
Myron Rx 4:41             7:25
David Rx 4:                     8:01
Garrett Rx 4:18              7:06
Susanne JPU 6:12          8:44
Jody knees 6:10              she melts in the rain!! ;) she rowed!
Lisa Knees/JPU 7:14      12:38
Karl Knees/JPU 6:10
Kat Rx 4:55                         8:41
Neey Rx 5:35                    10:10
Sidia Rx 6:57                      8:12
Jacob Rx 5:19                     5:55 CHEETAH!!!!!
Jon Rx 5:43                          8:02 Maybe did 1 more lap than suppose to??
Taryn 6:07 1band             8:32
Andy Rx 4:34                        7:48
Monica Knees/JPU 9:23          10:23
Stephanie knees/JPU 13:03
Valerie Knees/JPU 16:35
Alexis knees/JPU 8:40
Chris 1band/knees 6:40
Kevin Rx 4:18                             7:31
Jen Rx 6:30                                  8:05
Jill knees/Jpu 7:04                8:55
Tamika Rx 6:06                       10:36
Jerry jpu 7:04                            13:14
Ced 1band 7:01                            13:27
Keesha knees/Jpu 7:53            12:32
Mary 400 Meter Repeats
Mandy Knees/Jpu 7:45
Nicole Knees/Jpu 7:50

Comments

  1. Kat & Shawn – Just FYI, I’ve been keeping a journal of all of my progress! Just started this Monday, but it’s a start.

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