Warm up:
3 rounds of:

10 Squats
5 Burpees
5 Box jumps
5 Bar clean and press

WOD:
As many rounds as possible in 12 minutes of:

1 Squat clean (185 lb./135 lb.)
3 Muscle ups
7 Handstand push ups

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CONGRATULATIONS to Angie, Karli, Summer, Ryan, Mackey and Lucas for an outstanding performance this past weekend at Regionals! The team finished 15th overall! You guys did AWESOME!! We are so proud of you!!

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Media:
Monday WOD, April 30, 2012

12 thoughts on “Monday WOD, April 30, 2012

  • April 29, 2012 at 8:20 pm
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    Way to go Team C7 !!!!!!!!

  • April 30, 2012 at 7:48 am
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    Yes, well done!!!!

  • April 30, 2012 at 7:58 am
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    http://www.wildwestrace.com/
    Anyone game for getting a little muddy for Cinco de Mayo? There is even a team (Boot Camp/CrossFit Challenge) if we can get a group of five. The best part is there is a groupon and it includes the after party with BBQ, beer, and live music.

  • April 30, 2012 at 11:47 am
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    5 Rounds + 1 Muscle Up – I spent two minutes trying to get my 17th Muscle Up

  • April 30, 2012 at 12:47 pm
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    7 rounds.………………………

  • April 30, 2012 at 1:55 pm
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    4 rounds + 3 pullups
    (135# squat clean)

    Scaling and subs all the way around for me this morning.
    subbed 10 pull ups + 10 push ups = 3 muscule ups
    subbed 7 press (95#) = 7 HSPU

  • April 30, 2012 at 2:37 pm
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    5 rounds plus 1 squat clean plus 10 pullups plus 10 pushups. Subbed 10 pullups + 10 pushups for MU. Used abmat for HSPU. Squat clean 105#.

  • April 30, 2012 at 3:44 pm
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    Ben-
    I checked out the settings for CF7 on FB and you should be able to tag them, but sometimes it works and other times not. So, you can send pics to my email (I forgot to write it down!) – amiet08@gmail.com

  • April 30, 2012 at 5:51 pm
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    5 rds + 1 SC+ 2 MUs
    Used blue band for bar MUs
    105 SC

  • April 30, 2012 at 6:07 pm
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    5 rounds + 1SC + 3MU rx’ed

  • April 30, 2012 at 7:07 pm
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    4 rounds rx’d

    Actually pretty happy with that.

  • April 30, 2012 at 8:28 pm
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    1 rep short of 5 rounds rx. Landed on my head doing the last hspu, executed what I thought was a pretty good tuck-and-roll, but based on all the laughing, I guess I didn’t really stick the landing.

Comments are closed.