WOD:

100 Double unders
90 Sit ups
80 Push ups
70 Kettlebell swings (53 lb./35 lb.)
60 Squats
50 Grass hoppers
40 Dips
30 Box jumps
20 Pull-ups
10 Burpees

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NEW CLASS TIMES!!

We are adding a few additional classes to the schedule! The first class to get added is M/W/F at 3:30 pm. We will add a few more classes, so keep on the lookout!

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Remembering Pearl Harbor Day

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Again Faster has a series of WODs to “Beat the Again Faster Competition Team“, and the latest WOD is “Spencer”, named after Spencer Hendel: For Max Load: 20 Unbroken Overhead Squats.

I’m pretty sure Spencer is the only person who loves overhead squats as much as I do! Here is Spencer’s video, OHS at 225 lbs.

Top female masters score for “Spencer” is Mary Beth Litsheim from Crossfit RED with 105 lbs:

The top female weight so far is 136 lbs., and the top male weight is 176 lbs.. Any takers?

Keep an eye on Spencer over the next year – he’s a solid athlete and finished very strong at the Games this year. He snatched 300lbs. last week….

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Media:
Wednesday WOD, December 7, 2011

9 thoughts on “Wednesday WOD, December 7, 2011

  • December 6, 2011 at 6:37 pm
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    This cools like a good one!!

  • December 6, 2011 at 6:38 pm
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    Auto correct. This looks like a good one!!

  • December 6, 2011 at 7:58 pm
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    Or what about a 5am or 530am?

  • December 7, 2011 at 6:26 am
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    RSVP me please, I’ll be there post wod, maybe a little late

  • December 7, 2011 at 6:27 am
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    Crap wrong post

  • December 7, 2011 at 8:51 am
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    28:35 – a long grinder – at least double unders were at the begining and not the end

  • December 7, 2011 at 2:00 pm
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    24:53 rx. Winner Winner chicken dinner!!

  • December 7, 2011 at 9:20 pm
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    28:50 with 300 singles

    That was hard.

  • December 7, 2011 at 9:36 pm
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    23:24rx. Lockey, congrats…you beat the girls

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