As many rounds as possible in 20 minutes of:

400m Run
21 Deadlifts (155 lb./115 lb.)

Post completed rounds to comments.


Saturday, a group of us met at CF7 to surprise Ryan with a special gift: cleaning the gym from top to bottom. If you haven’t ever swept up chalk, cleaned the bathrooms, mopped the mats and floor, you just haven’t lived (and Ryan cleans it all by himself – a HUGE task!)… We emptied the gym, scrubbed everything down, and put it all back in…for time of course!


Tuesday WOD, December 13, 2011

6 thoughts on “Tuesday WOD, December 13, 2011

  • December 12, 2011 at 8:30 pm

    THANK YOU!!!!! to every one that helped clean at the gym I really appreciate the love! and the fact that you guys are committing to doing it every weekend next year is amazing.


  • December 13, 2011 at 8:55 am

    7 rounds RX. Complete rounds, Lockey… meaning I didn’t start the 6th round and round up and put 7 on the board. Roosters were feisty this morning.

    Nice lower back grinder today.

  • December 13, 2011 at 8:57 am

    4 rounds + 150m

    David, Lokey, and Paukune incorporated 10 reps of bay door lifts into their warmup routine.

    Post-WOD, Paukune showed everyone a back exercise that looked like it came out of the Kama Sutra.

    Box smelled lemon fresh this morning.

  • December 13, 2011 at 9:24 am

    6 rounds plus a run RX. Great rooster class this morning. Ryan if the bay doors are broken Paukune is to blame.

  • December 13, 2011 at 1:00 pm

    6 rounds at 135#

    We have enjoyed and adored Paukune for years in the Rooster class but with his age and health history he has become hard to take. Can he be the new self proclaimed leader of the new 3:30 class?

  • December 13, 2011 at 1:39 pm

    5 rounds RX. Lots of comedy at 6a today. The bay door lift warmup routine is greatness.

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