Mobility WOD

Max Clean Ladder
Max box Jump Ladder

followed by ten minutes of figure-8 Kettlebell work.

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CF7 Christmas party, this Thursday at the Tavern on Hulen St., 7 pm – 9 pm. See you there!!

Speal Robb Wolf had a recent podcast that included asking, “If you could have only four lifts (or CrossFit movements) for life, what would those four be?” If you had to choose just four movements, what are your top four?

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Wednesday WOD, December 15, 2010

12 thoughts on “Wednesday WOD, December 15, 2010

  • December 14, 2010 at 8:37 pm

    that girl is very good at KB.. Miles I think she’s better than you! 😉

  • December 14, 2010 at 9:37 pm

    Watch it faith!! 😛

  • December 14, 2010 at 10:13 pm

    I think Miles wants a custom kettlebell like the guy in the second clip for Christmas!

  • December 15, 2010 at 7:28 am

    Got up to 175# on the ladder and lost count on the figure 8s. My goal of going unbroken on the figure 8s was a failure.

  • December 15, 2010 at 8:04 am

    Got 185# on the ladder but didn’t attempt the highest box jump

    used 35# kb – slipped out of my hand once – should have gone heavier

    Faith – way go unbroken on the figure 8

  • December 15, 2010 at 8:41 am

    How is the ladder structured?

  • December 15, 2010 at 9:10 am

    Thanks Mark! You’re fun to workout with 🙂

    We used all the bars and put them outside, low to high weight, same with the boxes. One clean, one box jump, then when you fail, you start over.

    135# PR 😀 thanks for the help Ryan and Eric.. I should probably do more front squats

    Something like 137 KB figure eight things.. We didnt do 10 min.. Did we do five minutes? It would be fun to come back this afternoon..

  • December 15, 2010 at 10:02 am

    Faith – do not encourage Mark’s behavior in the gym for the sake of the rest of us. Nuff said.

    went thru 3 times, failed 185# one time and twice failed on highest box jump. landed on my back both times, no injuries to report.

  • December 15, 2010 at 2:52 pm

    Clean 175# (PR)….failed at 185#. Tweaked back but not too bad. I think it had something to do with the bloody mary i was drinking during workout. Box jump was challenging not b/c of the height of the box but because it was dark and the box was unstable / slightly wet.

    line of the day…(sorry to encourage him walters and especially at your expense)…”down goes frazier”…actually might have been line of the month.

  • December 15, 2010 at 5:50 pm

    Clean – 270lbs
    box jumped – 35″
    had to rest a few times during the figure 8’s

    Can I just ask – Will some body bottle today so we can open it in the middle of Feb?

  • December 15, 2010 at 8:28 pm

    Clean – 230lbs
    Box jumped a few plates here and there.

    Back to the grind tomorrow.

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