Strength:
Work to a heavy thruster

WOD:
2 rounds of:
2 minute handstand hold
1 minute rest
2 minute plank
1 minute rest
2 minute plate hold (grip strength)
1 minute rest
2 minute wall sit

Post thruster loads and WOD thoughts to comments.

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From CrossFit Faith last week…

B-E-L-I-E-V-E…

Believe in each other and the things not yet seen.

Empower people by encouragement.

Learn and press on toward the goal.

Influence by being a positive role model.

Expect great effort all the time.

Visualize excellence.

Enjoy the experience.

(My favorite part: Expect great effort all the time. ABSOLUTELY!)

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Adress is Approximate, a Google Street View stop motion animation short film

The story: A lonely desk toy longs for escape from the dark confines of the office, so he takes a cross country road trip to the Pacific Coast in the only way he can – using a toy car and Google Maps Street View.

Address Is Approximate from The Theory on Vimeo.

Post thoughts to comments.

Media:
Friday WOD, December 9, 2011

6 thoughts on “Friday WOD, December 9, 2011

  • December 9, 2011 at 7:42 am
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    thruster 105lb PR
    Wod is harder than it looks.. sorry couldn’t stay for sec round.

  • December 9, 2011 at 10:17 am
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    Rooster class did 35lb plate hold and everybody did it unbroken!!! I dont even know why the other classes even try. ROOOOOOOOOOOOOOOOOOSTERRRRRRRRRRRR!!!!

  • December 9, 2011 at 12:03 pm
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    185 lb thruster

  • December 9, 2011 at 2:59 pm
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    95 lb thruster – pr

  • December 9, 2011 at 6:04 pm
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    What is typical Sat morning WOD?

  • December 9, 2011 at 8:57 pm
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    185# PR
    7 breaks. 6 of them came in the handstands and the last in the second air chair. Fun workout.

Comments are closed.