Mobility WOD

WOD:
Tabata “This Sucks Awesome”

Burpees
Kettlebell Swings (1.5 pood/1 pood)
Box Jumps
Sit Ups

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are burpees, the second 8 are kettlebell swings (1.5 pood/1 pood) , the third 8 intervals are box jumps, and finally, the last 8 intervals are sit ups. There is no rest between exercises.

Score is lowest number of reps per exercise. Post score to comments.

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CF7 Christmas Party!


Please let us know if you are planning on attending and how many people you will bring!
We HAVE to get 40 people there-so far, three people have RSVP’d! RSVP to comments today to let us know if you can attend!!

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Sports Training has Begun for Babies and Toddlers, New York Times

(Coincidentally, Mackey sent me this picture of his son Ax, playing around with light weights! 🙂

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On the sixth day of Christmas, my CrossFit gave to me….

Six Double Unders,
FIVE FIGHT GONE BADS!
Four Clean and Jerks,
Three Deadlifts,
Two Muscle Ups, and
A HERO AND A GIRL’S WEEK!

Post thoughts to comments.

Media:
Wednesday WOD, December 8, 2010

13 thoughts on “Wednesday WOD, December 8, 2010

  • December 8, 2010 at 6:32 am
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    Just amazingly cute Mackey. Were West and Faye there? When is Sarah and Joe’s little one expected on the platform?

  • December 8, 2010 at 7:38 am
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    7/5/9/9

    Looking back I could have easily added 1-2 reps each round on every exercise. I’m strongly considering coming back in the afternoon. Also using the 70lb KB was a mistake.

    Thanks for the beer Ryan.

  • December 8, 2010 at 8:39 am
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    6/8/6/13 for a 33

  • December 8, 2010 at 9:38 am
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    8/6/6/10….posted a 30 but would have posted a 35 if paukune would have just told me 15 sit-ups was the number. it was complete sabotage on his part.

    i still think we should’ve gone with total reps. you have no incentive to hit higher numbers once you’ve had a bad interval.

  • December 8, 2010 at 10:43 am
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    What do you think of this Slogan for a shirt?

    CROSSFIT
    ” This Sucks Awsome”

  • December 8, 2010 at 11:15 am
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    be sure and spell check before you order 500 shirts.

  • December 8, 2010 at 11:27 am
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    8+9+7+12 = 36

    The beer was a nice bonus this AM. Thanks to the new guy who I need to meet.!

    This workout would probably be a little harder on a cummalative basis, but it was fun gaming it.

    Sank – I love your strategy of spotting the first group a round for your gaming! Too bad Paukune had none of that.

    Ryan – that is pretty good. Maybe some derivivative of that…. “Hurts So Good”

  • December 8, 2010 at 1:29 pm
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    Un-official CF7 lifting club will be in full effect tomorrow – Thursday from 4:30-6:00pm. We will lift in between classes, so come join if you want to snatch and/or C&J.

    Ryan – I am going to vote for the old one “I clean more then your housekeeper”. I like Hurts so good too.

  • December 8, 2010 at 7:05 pm
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    8, 9, 8, 13 = 38

  • December 8, 2010 at 7:14 pm
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    7, 8, 10, 11 = 36

    All my burpees were 8 til the last one 😛 Should have done
    more KB too.. Whatever, I didn’t stratigize very well.

    David you’re funny 🙂

  • December 8, 2010 at 7:29 pm
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    8/10/7/15= 40.
    way to go Kristin on 46!!

  • December 8, 2010 at 9:33 pm
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    Ya’ll I’m sick I missed this WOD. A little too much “rockin’ round the Christmas Tree” last night…stepped on a fallen broken ornament…barefoot…OUCH…still sporting part of an ornament somewhere in the midst of tendons and nerves…emergency room sent me to foot surgeon – surgery Friday morning – YIKES. Ryan can you put together an upper body workout for the next few sessions. Moral – never decorate the Christmas tree barefoot?**#*!! Tis the Season!!

  • December 9, 2010 at 9:08 am
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    Oh my gosh!! Lori! You poor things that is crazy! Yikes.. hope it goes well, dang.

Comments are closed.