"Morning after Turkey Day"

400m Sprint
400m Backwards
Burpee Broad jump across the parking lot and back (100m)
21, 15, 9 of:
Push ups
Squats
Burpees
Finish with:
400m Sprint
400m Backwards

Post thoughts to comments.

Tweety contemplating Crossfit while on the beach in Hawaii.

Comments

[~lea~]

Couldn't get my butt motivated by 9 so I did this WOD at home Preggo Style

Run 1 mile
21-15-9
Push-ups
Squats
Sit-ups
Run 1 mile

Not used to working out in the A.M. Felt good!! Happy Friday!

[Kaz]

I never feel good after doing backwards runs. Nice meeting all the visitors today too. To bad M.O.U.S.E. wasn't there. What kind of upgrades are you doing to him this time, Kat?

[Dustin]

Well...

Rough WOD. Lost my breakfast in the planter box. High energy from everyone. The backward runs were a killer. I can't wait till the next holiday so we can run this for time.
Always fun when Jordan and Paula come out. Thanks for the push at the end Casey J. Sorry you couldn't make it M.O.U.S.E. and Wes, it's not the same without you guys.

[Michele]

First off... we miss you Tweety!!!!!
*************************************

Great workout! I mean KILLER workout, those burpee broad jumps S U C K!

400m Sprint
400m Backwards
Burpee Broad jump across the parking lot and back (100m)
21, 15, 9 of:
Push ups: went to knee push ups sometime during the 15
Squats
Burpees
Finish with:
400m Sprint
400m Backwards

Nice to have you Ashley! (long distance swimmer from San Jose State - it showed too, her cardio was top notch!!)
Matt from San Diego - Courtney's Brother - great job!! Have fun at Invictus on Monday!

Jane - you fit in so well, to not move out here after all we've been through would be a shame, really.

See you all tomorrow??

[Leanne]

WOW..

400m Sprint
400m Backwards
Burpee Broad jump across the parking lot and back (100m)
21, 15, 9 of:
Push ups: went to knee push ups sometime during the 15
Squats
Burpees
Finish with:
400m Sprint
400m Backwards

that was definitely what I needed after all the eating I did yesterday!..Killer W.O.D. fun though..after the burpee broad jumps- trying to do the push-ups were insane! It was nice to see everyone! We've been missin' you Paula and Jordan- nice to have you there! ..and thanx so much O.C. for kickin' our butts this mornin'...oh btw..Dustin..I almost felt I was right there with ya!..(yesterday's food in the bushes) ;) awesome job everyone!

[Loner]

I miss going to the gym with the rest of you CFO'ers. Today turned out to be a rest day for me but plan to hit it hard at Verve tomorrow. Did play 9 holes of golf for time though. As it turns out, it doesn't make for a very good golf score but it sure does freak other golfers out. Decided to do 10 burpees for every shot over par at each hole. Frank Loner (my Dad) was totally embarrassed. Oh well CrossFit F*#king rules! See you all on Tuesday.

[Minnie]

Fun workout with everyone this morning. Love seeing all the visitors -- Parsha, Ashley, Jane, and Matt. You guys did great.

Kat, tell Mouse I hope he feels better. Loner, Tweety thought the burpees on the golf course was pretty funny. That would have been a rest day for him too, but it would have surpassed the burpee challenge for me (not a good golfer).

[godzilla]

Back is still messed up. These "baby" WODS are really beginning to bother me.

800meter row
100meter walking lunge 18lb kettlebell overhead
21,15,9
push ups
squats
light kettlebell swings
800meter row

[The O.C.]

Well...yet again, our community comes through and whoops some ass this morning!! Everyone did so great, as always! Total energy, total heart! Killer job everyone!

Another good one tomorrow! Hope to see mucho peeps!

Ashley, Matt, Parsha, and of course Jane...great to have you in our box! You guys rocked!

Godzilla, don't sweat it bro, you are doin what you can! You could easily just not come at all but noooo, you do show up and you do get some with the rest of em.

Jane..I am very proud of you and love your constant smile! No matter how miserable you were during evry WOD I have witnessed you in, you always kept a great spirit, a great smile, and general positivity throughout the whole thing! WE love having you here! Hopefully, we see you again in the future! Best wishes!

See yous in the morning!!!

Casey J

[Kat]

"Morning after Turkey Day"

400m Sprint
400m Backwards
Burpee Broad jump across the parking lot and back (100m)
21, 15, 9 of:
Push ups
Squats
Burpees
Finish with:
400m Sprint
400m Backwards

As Jane so aptly put it: "Holy Mother of God"!!! This WOD was actually a blast!! Primarily because I did 45 burpees and who knows how many burpee broad jumps and my rear-end injury did not hurt at all!!!!!!! YAY!!! You can't even imagine how happy that makes me.
Love all the CF visitors in town from other boxes! Love having Casey, Jordan and Paula with eyes on us correcting our form, etc. You guys (our trainers) make CFO sooooo much fun and rewarding!! Love it!! Thanks for a great Holiday after WOD!!

[jane]

"Morning After Turkey Day"

To quote Kat quoting me:"Holy Mother of God"!!! Wow what a workout! I must say I have never pushed myself so hard! A big heartfelt thank you to Jordan, Paula and Casey for keeping such a sharp eye on me and tweeking my form. I am amazed at how much I learn at every wod Casey, thank you for running the last 200m with me, I don't think I would have made it without your encouragement! Michelle, we have been through so much and I will return! You all are awesome! Come on out to Denver anytime! Ernie says bye for now (I think we've got him!!) xoxo