Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Scaled version is three rounds (if you haven’t ever done a full Barbara, five rounds is no joke. If you are unsure of how many rounds you should do, it would be wise to do three rounds.)

Compare to Nov. 2, 2010. Post time to comments.


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.


The healing power of lard, barefootfts.com


From Mark’s Daily Apple, The Primal Blueprint Fundamentals for Lifelong Health:

Lesson #1: Lifelong health starts here
Lesson #2: How agriculture ruined your health
Lesson #3: Why eating animals makes everything easier
Lesson #4: What to eat and what to avoid
Lesson #5: A fitness plan so easy a caveman did it
Lesson #6: The Three S’s you must get right
Lesson #7: Stand up, kick off your shoes and eat some dirt

Post thoughts to comments.

Wednesday WOD, December 14, 2011

13 thoughts on “Wednesday WOD, December 14, 2011

  • December 13, 2011 at 7:20 pm

    Who is this guy who posted on Tues as “david” saying he adored me – that is creepy! Please stop posting about me

  • December 13, 2011 at 8:47 pm

    Last week of the semester at school and two super busy days – really looking forward to getting back to WOD on Wed. after school!

    BE SURE TO CHECK LOST AND FOUND! We put everything on the shelf in the lobby – claim your stuff, and anything leftover on Saturday will be donated to goodwill….

  • December 13, 2011 at 10:24 pm

    Still drinking but will ahow

  • December 13, 2011 at 10:58 pm

    This is the worst wod ever. Makes me feel sick thinking about it.

  • December 14, 2011 at 7:09 am

    3 rds. (RX ) 3:38, 4:08, 4:56 the 3 min wait got worse after each round. Way to go for those who did 5!

  • December 14, 2011 at 8:43 am

    4 rounds 2:52, 3:00, 4:20, 3:06. My little tummy felt like pukey pukey afterwards. The 3 minute rest is such a tease as it is just long enough to catch your breath, but not long enough for much more.

    Nice work to CWG who did all 5 rounds in the roost class.

  • December 14, 2011 at 8:45 am

    I like the early Thursday post.

  • December 14, 2011 at 9:00 am

    My first rooster class tHis morning think my beard grew a couple more inches and my morning math was off so what I put on the board was wrong 3:27 4:33 4:59 3rds.

  • December 14, 2011 at 9:17 am

    20:06 – Ryan – I am liking all the benchmark WODs

  • December 14, 2011 at 5:49 pm

    19:20 – three rounds. Blue band.

  • December 14, 2011 at 6:16 pm

    Did we scare off Lokey??

  • December 14, 2011 at 7:37 pm

    3 rounds

    Just couldn’t bring myself to go 5. Maybe next time.

  • December 15, 2011 at 12:15 am

    20:44 RX..don’t eat a hamburger for lunch before Barbara…you will lose it!

Comments are closed.