3 rounds for time of:

15 Overhead squats (95 lb./65 lb.)
15 L-pull ups
15 Split jerks (95 lb./65 lb.)
15 Knees to elbows
15 Hang cleans (95 lb./65 lb.)
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

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If you have netflix, add “Buck” to the top of your list right now! It’s one of the best documentaries to come around in a long time!

“Your horse is a mirror to your soul, and sometimes you may not like what you see. Sometimes, you will.” So says Buck Brannaman, a true American cowboy and sage on horseback who travels the country for nine grueling months a year helping horses with people problems.

BUCK, a richly textured and visually stunning film, follows Brannaman from his abusive childhood to his phenomenally successful approach to horses. A real-life “horse-whisperer”, he eschews the violence of his upbringing and teaches people to communicate with their horses through leadership and sensitivity, not punishment.

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Friday WOD, November 4, 2011

6 thoughts on “Friday WOD, November 4, 2011

  • November 4, 2011 at 9:36 am

    i guess i didn’t get the memo this morning, only 5 roosters. this workout sux badly. 27:28 with 75# on ohs and 95# everything else

  • November 4, 2011 at 3:12 pm

    Crossfit NOLA

    Cool concept: Friday Goat – work on any skill for ten minutes on the minute. Did one muscle up on the minute. Got 10.

    Tabata Fight Gone Bad – very rough – 38 – count low score – as of the noon class the C7 rep had high score for day – Lokey is proud

  • November 4, 2011 at 4:25 pm

    First real workout back to crossfit 7. Think I picked the wrong break in workout. 88lb 28:26. The heart wanted to pop while the muscles felt ok….until the end.

  • November 4, 2011 at 5:21 pm

    20:10 two rounds only. My flat tire (screaming ankle and hip) from earlier this week gave me a terrific excuse to not go a third.

  • November 4, 2011 at 6:14 pm

    Very hard workout, but still better than Bradshaw!

    Rx 23:40!

  • November 4, 2011 at 7:31 pm

    26:27. Not RX on the OHS and some of the L pull ups were suspect. Very small rooster class.

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