Warm up:
2 rounds of:

5 Thrusters (bar only)
5 Box jumps
5 Pull-ups
100m Run


For time:
Reps 21-15-9 of

Squat clean (135 lb./95 lb.)
Ring dips

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10 seriously fit CrossFit chicks, Shape.com

WEEKLY WINS!!! Sound off and let us know your good news this week!

Post to comments your successes from this week!!

Friday WOD, July 6, 2012

10 thoughts on “Friday WOD, July 6, 2012

  • July 6, 2012 at 9:03 am

    10:40 RX. I am not a big Elizabeth fan…

  • July 6, 2012 at 9:25 am

    Thanks for coaching today, Brent!

  • July 6, 2012 at 10:11 am

    Elizabeth 9:24

    Jake – Are you a 9:00 guy now?

    Kyle – always there to turn the lights on. Kinda like Tom Bodett!

  • July 6, 2012 at 11:23 am

    Elizabeth 12:44 (subbed rings for dip bars)

    Dike good job coaching the rooster class today.

    My weekly win was not throwng up during the WOD.

  • July 6, 2012 at 12:13 pm

    6am class rocks!! Thanks Brent for keeping us in line!

  • July 6, 2012 at 1:43 pm

    Clark- no not really. I had the week off from work and I couldn’t make myself get up early enough to come at 6. And you keep kicking my butt and embarrassing me….

  • July 6, 2012 at 3:16 pm

    Griswold family fun in the house this morning! Thank you Brent…you rocked it.

    10:29 – 85# squat cleans, skinny red band on rings for dips.

  • July 6, 2012 at 6:00 pm

    Looks like my weekly win was an Elizabeth PR. Beat March by better than 1/2 a minute.

    Taking the family truckster to Vail next week!

  • July 6, 2012 at 7:17 pm

    Last time I did this workout was November 7, 2011 and my time was 15:40. Today I did it in 9:58 rx. I guess you could say that is a win.

  • July 7, 2012 at 4:23 pm

    Aimee….great Crossfit Chicks article….O.K., so their outfits are a little cuter and they have better tattoos…I’m just sayin’ ~

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