Mobility WOD

400m Run

Four rounds of:
2 Muscle Ups
4 Squat Cleans (135 lb./95 lb.)
6 Kettlebell Swings (1.5 pood/1 pood)

400m Run

Four rounds of:
2 Muscle Ups
4 Squat Cleans (135 lb./95 lb.)
6 Kettlebell Swings (1.5 pood/1 pood)

400m Run

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YOU ARE INVITED!” Manton’s Hail and Farewell WOD

Manton is heading off for big adventure, and we want to take time to wish him well and send him off CF7 style!

When: Tuesday, Nov. 30, 6 pm

There will be a special WOD, designed just for Manton. Come prepared for the unknown. In order to participate, you will need to bring a few supplies: a ball (your choice – soccer, football, etc.), the coolest sunglasses you own, a pair of jeans, and $5.

Following the WOD, we will all head to the movie theatre at Kristin’s place (Montgomery Tower). There will be a PALEO POTLUCK, so bring something healthy to share!

If you can’t make the WOD, be sure to come by the potluck to help us send off Maton! See you there! (If you are planning on attending, please post to comments so we have an idea of how many people to expect.)


From    Compilation of Workouts by Rob Orlando – video [wmv] [mov]

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Monday WOD, November 29, 2010

18 thoughts on “Monday WOD, November 29, 2010

  • November 28, 2010 at 9:37 pm

    Does Manton know all about the you-know-what? Do we wear the jeans, go barebottom, or wear some kind of bottom and bring an extra pair of jeans? Does the size of jeans matter? Just wanted to check.

  • November 28, 2010 at 10:16 pm

    I’ll be there!!!! 😀

  • November 29, 2010 at 9:19 am

    19:22 with 115#, sub for MUs, 53# kettle

    Manton – good luck! sorry i can’t be there.

  • November 29, 2010 at 9:21 am


    What time is does the Paleo Potluck start?


  • November 29, 2010 at 9:54 am

    See you guys tomorrow, looking forward to it.

  • November 29, 2010 at 10:11 am

    Ronin, if you can’t come for the WOD, I think come up the west lobby at the Montgomery plaza at 6:45 and we should be getting there! people will be able to refrigerate food at the gym then nuke it at the theater if needed!

  • November 29, 2010 at 11:11 am

    Scott- I left Fran videos for you on CD – it’s on the table by the fridge.

    Andrea-you can’t ask questions about the mission 🙂

  • November 29, 2010 at 11:16 am

    since it was such a beautiful day, i sub’d 500m row for the 400m run.
    135# clean
    53# kbell


  • November 29, 2010 at 11:36 am

    We were a few Roosters short this morning

    NO MU (sub 4 pull ups / 4 diamond push ups)
    115# on clean
    1.5 pood

    Timed the WOD with a sun dial – mid morning

    not my best time!!!

  • November 29, 2010 at 1:32 pm

    Is Sank still around or is he in hiding after his horns sucked a fat one this season?

  • November 29, 2010 at 1:41 pm

    Whisky, my husband is referring to it as the horns’ “rebuilding year”.

    Pau-kune, the absentee Roosters may have been spotted at 9:00 a.m.??

    No MU(cuz I can’t) (sub 4 pulls ups/4diamond push ups),
    45# clean, 25# KB, 18:44(?)

    Manton, best wishes on the big adventure!

  • November 29, 2010 at 1:59 pm

    I guess you didn’t get the memo on the Horns. Having a losing season was the only way they could finally get rid of Greg Davis. I know you probably thought he was a genius because of how great VY and CM were, but we all knew he sucked from the beginning. Enjoy your 3 way tie for the B12S title (even though you don’t get to play in the B12C game). The Horns will see you next year.
    Your dual loyalty friend (UT/TCU),

  • November 29, 2010 at 4:11 pm

    Whiskey, good to hear from you…even under the circumstances. I was just asking ryan about you today. Do you hate dallas yet??? Just a matter of time….

    Just like an aggie to get cocky after a 9 win season. Hell, Slocum did that like 10 times before y’all fired him. As for the Horns…what Bo said. AND…if you think this season wasn’t part of a larger plan to make the Aggies irrelevant yet again you’re sorely mistaken.
    Don’t be such a stranger,
    PS Manton, Congrats and sorry I won’t be there. Traveling to Sunny SYR, NY tomorrow.

  • November 29, 2010 at 4:13 pm

    18:39 with 115#, sub for MUs (according to ryan i put on a diamond push-up clinic), 53# kettle.

  • November 29, 2010 at 8:27 pm

    Manton – I will be there.

    Subbed the MU, but rx on rest. 18:21.

  • November 29, 2010 at 9:02 pm

    I don’t know if it was Thanksgiving week/weekend, but this was so hard for me!

    18:58 Push/Pull ups, 95#, 1 Pood

    See y’all tomorrow! We will miss you Manton!

  • November 30, 2010 at 10:27 am

    Typical t-sipper response. It burns your ass to suck that bad doesn’t it? I won’t ask you to admit you’d rather split the south title than be ranked below Baylor.

  • December 1, 2010 at 11:17 am

    One rad crossfit gym from the west coast would like to send well wishes to Manton on his big adventure. You are by far the coolest person from my yonder days. Good luck and be careful jumping out of the boat!

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