Rose's Birthday Workout
General Warmup
1000 meter row
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 3 of squat snatch, up to workout weight
5 pullups after each set
Workout
10 rounds of:
10 pullups
3 squat snatches, 135 lbs (95 lbs)
If you can do muscle-ups, please do 3 muscle-ups per round.
"There is no such thing in anyone's life as an unimportant day."
- Alexander Woollcott
| Times: | ||
| Becca | 14:15 | |
| Beecroft | 21:56 | |
| Brett | 21:31 | |
| Bryce | 18:26 | |
| Caleb | 8:21 | |
| Cannon | 22:49 | |
| Christo | 13:55 | |
| Colleen | 19:41 | |
| Dandrews | 20:47 | |
| Dozer | 13:27 | |
| Dubos | 18:18 | |
| Erica | 18:15 | |
| Frank | 13:38 | |
| Hathcock | 6:34 | |
| Hiram | 14:04 | |
| Huffine | 14:15 | |
| Huffine | 19:38 | |
| Jesus | 24:38 | |
| Jody | 18:33 | |
| Jumbo Sexy | 11:34 | |
| Jumper | 12:24 | |
| Kadir | 23:51 | |
| KO | 20:08 | |
| Kumagai | 28:55 | |
| Lee | 8:08 | |
| Lo | 13:12 | |
| Ogar | 7:25 | |
| Pat L | 13:33 | |
| Pat O | NFT | |
| Patrick | 15:28 | |
| Pete | 17:33 | |
| Petty | 13:53 | |
| Roberto | 16:19 | |
| Rose | 16:36 | |
| Scuba | 12:55 | |
| SFM | 12:48 | |
| Shannan | 12:21 | |
| Stacy | 18:03 | |
| Templeton | 17:56 | |
| Utah | 17:53 | |
| Wolfe | 17:46 | |
| Kurt | 18:43 | (115 lbs) |
| Stefan | 18:10 | (115 lbs) |
| Bruno | 15:22 | (115 lbs) |
| Jim C | 17:33 | (115 lbs) |
| Chad | 16:48 | (115 lbs) |
| Kahn | 17:00 | (115 lbs) |
| Aaron | ???? | (115 lbs) |
| Jenn | 12:54 | (75 lbs) |
| Kerri | 16:09 | (75 lbs) |
| Rylander | 16:28 | (75 lbs) |
| Mopper | 17:51 | (75 lbs) |
| Fran | 17:09 | (75 lbs) |
| Brown | 15:35 | (95 lbs) |
| Ben M | 20:14 | (95 lbs) |
| Zach | 19:07 | (95 lbs) |
| Shroter | 17:08 | (95 lbs) |
| Wesley | 13:48 | (95 lbs) |
| Vaughan | 18:03 | (95 lbs) |
| Rosa | 25:19 | (65 lbs) |
| McG | 15:15 | (75 lbs) |
| Gulli | 14:04 | (75 lbs) |
| Lewis | 15:32 | (75 lbs) |
| BA | 13:13 | (75 lbs) |
| Leddy | 18:09 | (75 lbs) |
| Rhonda | 16:56 | (55 lbs) |
| LuLU | 16:42 | (55 lbs) |
| Ann | 18:40 | (55 lbs) |
| Carolyn | 14:50 | (55 lbs) |
| Rebecca | 16:00 | (55 lbs) |
| Tauer | 17:20 | (55 lbs) |
| Schwartz | 12:24 | (55 lbs) |
| Boaz | 18:20 | (55 lbs) |
| Kris | 16:29 | (55 lbs) |
| Jackie | 22:15 | (55 lbs) |
| Carl | 18:00 | (65 lbs) |
| Frank M | 17:35 | (65 lbs) |
| Kim | 20:10 | (40 lbs) |
| Elina | 14:06 | (40 lbs) |
| Erin | 21:22 | (40 lbs) |
| Javier | 7:38 | (modified) |
| Wenke | NFT | (modified) |
| Jodi | NFT | (modified) |
| Karina | NFT | (modified) |
| Tammy | 15:00 | (modified) |
| JW | 16:37 | (modified) |
| Fahey | 17:06 | (modified) |
| Joy | 14:00 | (modified) |
| Socks | 9:04 | (modified) |
| TJ | 12:@4 | (modified) |
| Fogel | 12:45 | (modified) |
| Mair | 16:25 | (modified) |
| Shawn | 17:10 | (modified) |
| Lauren | 19:14 | (modified) |
| Carol | NFT | (modified) |
| Skills Workout | ||
| 10 minutes of: | ||
| 10 push jerks | ||
| 20 lunges | ||
| 30 jump rope singles. | ||
| Rounds: | ||
| Paule | 4+40 | |
| Joshua | 4+20 | |
| Christine | 5 | |
| Riley | 6 | |
| O-Lift Workout | Strength Workout | |
| Dandrews | Rosa | |
| Andy H | Jenn | |
| Rosa | Rylander | |
| Casper | Wolfe | |
| TJ | Dubos | |
| Carol | Brett | |
| Bryce | Brandon | |
| Utah | Scuba | |
| Hathcock | Pat R | |
| Ogar | Fogel | |
| Caleb | Aaron | |
| Dozer | ||
| Lo | ||
| Colleen | Basic Barbell | |
| Shannan | Tauer | |
| Jumper | Kris | |
| KO | Kadir | |
| SFM | Carl |
Happy Birthday Rose!
Posted by: Lance | August 12, 2012 at 08:35 PM
Happy birthday Sean. Glad you're a full time FRCFer again!
Posted by: Dandrews | August 12, 2012 at 11:12 PM
Felicidades, Rose!!!
Posted by: Roberto | August 12, 2012 at 11:26 PM
So cool having you back and doing your birthday wod!
Posted by: Pete | August 13, 2012 at 07:16 AM
Happy Birthday Rose!
Posted by: Jenn | August 13, 2012 at 07:43 AM
Sweet WOD! Happy birthday!
Posted by: kadir | August 13, 2012 at 08:39 AM
Happy Birthday Rose!!
Posted by: Rich, Sandie, Brayden | August 13, 2012 at 09:18 AM
Happy Birthday Rose, Cheers:)
Posted by: kristen | August 13, 2012 at 10:58 AM
Happy Birthday ERIC! or was it RYAN?
Posted by: becs | August 13, 2012 at 11:06 AM
Happy B Day Rose!
Posted by: SCOTT | August 13, 2012 at 01:19 PM
Great workout my friend, and happy birthday!
Posted by: Jumbo Sexy | August 13, 2012 at 10:16 PM