Warm up:
3 rounds of:
10 Squats
5 Burpees
5 Box jumps
5 Bar clean and press

Work to a heavy squat clean


Front squats, 2-2-2-2-2
followed by
75 Weighted sit ups

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The CF7 team leaves this morning for Regionals! Check the Games site and our facebook page for updates.

Ryan, Mackey, Lucas, Summer, Angie and Karli – go get ’em!! Good luck!!!!


KStar says you should be flossing every day!

You can now order the MWOD voodoo floss bands from Rouge! Click here for more details.

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Thursday WOD, April 26, 2012

5 thoughts on “Thursday WOD, April 26, 2012

  • April 26, 2012 at 8:48 am

    You guys that don’t come on lifting days are missing out. Muscle is more expensive than fat. Ie if you gain muscle mass your body is more efficient at burning calories. You’ll also see improvements in workouts too.

    That said, still not back to where I was a few months ago, but getting there:

    Squat Clean: 255#
    Front Squats: 225/245/265/275×1/265

  • April 26, 2012 at 12:58 pm

    New clean pr @140! Yay 🙂 squats were 135/145/155/165 and two one reps at 175 failed the second rep on both attempts.

  • April 26, 2012 at 7:21 pm

    Clean- 215
    Squats- 185/195/205/215/225

  • April 26, 2012 at 7:42 pm

    CS: 165 new pr!

    FS: 95/115/135/155/165

    Really enjoying all the olly lifts

  • April 26, 2012 at 8:07 pm

    Squat Cleans 205 PR
    Front Squats 185, 195, 205, 215 x1
    Just couldn’t go any heavier.

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