High bar vs low bar back squat

5 rounds for time of:

5 Back squats (225 lb./185 lb.)
5 Box jumps
3 Muscle-ups*
1 Rope climb*

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*Subs and modifications will be given for MUs and rope climbs – if you can’t do them yet, don’t let that stop you from coming to CF7 today!


Paleo school lunch ideas Everyday Paleo (facebook)

Coconut Flour tortillas, Free Coconut Recipes


“Can Dan Do It?” is a weekly video series hosted by Olympic gold medalist Dan O’Brien. When he won his gold in the decathlon in 1996, he was herralded as the world’s greatest athlete. This series puts that title to the test as Dan meets past and current Olympians and Paralympians, and Olympic and Paralympic hopefuls who teach him about their sport and challenge him to give it a try.

Check out the first video, where Dan meets Casey and Natalie Burgener in the weight room!

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Friday WOD, August 26, 2011

9 thoughts on “Friday WOD, August 26, 2011

  • August 26, 2011 at 4:57 am

    Quick note about SATURDAY WOD!

    If you are new to CF7, be sure to come to Sat. am WOD (9am)–these WODs are my favorite time of the week! It’s usually a team WOD, and everyone shows up – you’ll get to meet all of the CF7ers! And after the WOD, we usually have a group that heads out for breakfast! It’s really fun, so be sure to come!

    If you are a regular CF7er, be sure to come this Saturday and meet our new friends – lots of new faces around (including our friends who stop by when they are in town)!

  • August 26, 2011 at 6:30 am

    Jackie- Leanfit PB 11:40 RX

    David…. hope your back is doing ok.
    Nice to see new faces this am!

  • August 26, 2011 at 7:54 am

    14:58 (155# BS), subbed 10 pull-ups for 3 muscle-ups.

    My arms and legs were smoked after 3 rounds so last 2 rope climbs were tough.

  • August 26, 2011 at 8:11 am

    hahaha. Ill be back next week, hopefully by then you will be able to RX again.

  • August 26, 2011 at 9:30 am

    I heard he switched to Zumba and the ShakeWeight.

  • August 26, 2011 at 2:00 pm

    WOD: 10:00 rx’ed

    Woulda been faster but my hands were covered in sweat which made the MU’s and the rope climbs more difficult.

  • August 26, 2011 at 5:24 pm

    9:07. Really liked the strength and technique mix.

  • August 27, 2011 at 9:43 am

    11:19 185#


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