Strength:
Work to a heavy push press

WOD:
3 rounds for time of:
30 Sit ups
30 Double unders
15 Hang snatch (65 lb./45 lb.)

Post push press loads and WOD time to comments.

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CF7 HOODED SWEATSHIRTS
are in the works!

You asked for them, and Ryan is going to order CF7 hooded sweatshirts! Cost and colors are TBD (will post details as they become available).

You must “PRE-ORDER” your sweatshirt. If you want one, write your name, color preference and size on the white board in Ryan’s office.

Sweatshirts will ONLY be ordered for the names on the board.

Write your order on the white board by next Wednesday, December 21.

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Post thoughts to comments.

Media:
Friday WOD, December 16, 2011

6 thoughts on “Friday WOD, December 16, 2011

  • December 16, 2011 at 6:53 am
    Permalink

    Push press 95 lbs
    WOD 5 rds : 21 105 dead lifts 400 meter row

  • December 16, 2011 at 9:05 am
    Permalink

    Push Press – 185
    WOD – 8:32

  • December 16, 2011 at 9:12 am
    Permalink

    Ryan, thank you for adding all the new class times. The 6:15am class worked out perfect for me today.

    SC: 165# push press

    WC: 11:23 (SUx4, 55#)

    Lots of fun to see everyone at the party last night. For those that missed, please see Paukune if you’d like to order a CF7 zippered vest.

  • December 16, 2011 at 9:25 am
    Permalink

    Hungover Rooster class.
    165# Push Press
    9:45 WOD

  • December 16, 2011 at 4:45 pm
    Permalink

    Push Press: 165# (PR)
    WOD: 9:15 (substituted singles (3x) for DUs)

  • December 16, 2011 at 9:33 pm
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    Not feeling the push press. Stopped at 155.

    WOD 7:48 with 100 singles instead of 30 DU

Comments are closed.