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Operation Phoenix Widget

WOD 30May09

Baby Balboa

50 Ropes

200M Run

10 Body Blasters (Burpees, Pullups, Knees to Elbows)


*  We had Gene and Celelia join us today for the first time.  They performed Domino and made it through!  Good job!  Gene, hope to see you again and Cecelia, make sure to find a CrossFit in your area.  Always love having more Roache sisters, nothin’ but fun!


WOD 29May09


150 Wall Ball


WOD 28May09

Flip, Jump and Climb

25M Tire Fip

100 Ropes

25M Tire Flip

50 4Ct. Mountain Climbers



WOD 27May09


400M Run

15 Overhead Squats


* We had Karen join us today, she kicked butt on Domino completing 25 rounds in 15 minutes!  Good job Karen!


WOD 26May09

21 – 15 -9



*Begin and finish the WOD with 200 Ropes


WOD 25May09

Memorial Day Workout

  Army SSgt. Joshua Hager was killed Thursday, February 22, 2007 in Iraq



 21 Overhead Squats

42 Pullups

15 Overhead Squats

30 Pullups

9 Overhead Squats

18 Pullups

*For Time

Today was Alli’s last day at CrossFit Corps.  Alli and her husband John will be stationed in Key West where Alli will be opening a CrossFit of her own. We will miss her, look forward to visiting her new CrossFit and she will always be remebered as “Rhabdo Alli!”


WOD 23May09

Saturday Slayer

20 Pullups

30 KB Swings

40 Lunges

50 Jui-Jitsu Situps


This was tough, and fun!  Jui-jitsu sitips required partners, little did we know how dificult they would be.  Most of us tried doing 10 of the JJ situps per round and the rest done as regular situps.  Everyone did great, I’m sure we’ll all be feeling that tomorrow!


WOD 22May09

400M Run

50 Squats



WOD 20/21May09

100 Ropes

25 Wall Ball


Colleen and Kathy’s sister Terri joined us today and kicked butt!  Welcome to CrossFit!!


WOD 19May09


5 Pullups

10 Pushups

15 Squats

Each minute on the minute for 30 minutes