Warm up:
200m Row
100m Run
10 Burpees
10 Pull-ups
10 Thrusters (bar only)
100m Run

Strength:
5×2 Push Press (five sets of two reps)

WOD:
Every minute on the minute for 10 minutes, perform:
2 Thrusters, starting at 135 lb./95 lb. ,going up 10 lb. every minute. (Masters weight 105 lb./75 lb.)

AB work:
100 partner medicine ball sit ups

Post loads to comments.

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Pictures from Saturday morning WOD!

(If you have pictures from WOD, please post them to the CF7 FB page or send them to me to post!)

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It may be 90 degrees still, but fall is here!!! A few fall Paleo recipes to kick off the new season:

Bacon peach cobbler

Pumpkin pie spiced almonds

Pumpkin spice smoothie

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70’s Day Friday!!

We are going to start a costume/theme day the last Friday of each month. This Friday, we are taking a trip back to the 70’s! Wear your best 70’s attire to take the title “Best 70’s Costume”.

Post thoughts to comments.

Media:
Monday WOD, September 24, 2012

11 thoughts on “Monday WOD, September 24, 2012

  • September 23, 2012 at 8:22 pm
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    Love the Master Class – now Ronin will be kicking all the new young guns ass – I am hoping that there will be a fat, close to 50, Indian class so I will be able to keep up.

  • September 23, 2012 at 9:55 pm
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    Seriously??? Starting at 95# and increasing 10# every minute…seems a bit optimistic!!!

  • September 24, 2012 at 7:08 am
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    Push press- worked up to 185# for last set of 2.
    WOD-started at 95# and completed 165# for last set of thrusters.

  • September 24, 2012 at 8:24 am
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    Ryan! Masters’ T-Shirts! Next order?

  • September 24, 2012 at 8:47 am
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    This one wasn’t my favorite…105# push press. Got up to 100# on thrusters. Feeling really weak!

  • September 24, 2012 at 11:06 am
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    245 X 2 Push Press/ 225 X 2 Thruster, failed at 235. Unbroken on partner situps with Lori.

  • September 24, 2012 at 11:22 am
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    Love the Masters Class! 100 push press
    Tapped out at 105 thrusters.
    Every min on min for 15 min
    3 burpees
    5 box jumps
    7 pull ups.

  • September 24, 2012 at 12:31 pm
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    PP 215# failed on #2

    Thrusters up to 195# two rounds – finished @ 185#

  • September 24, 2012 at 12:51 pm
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    I’m in for the Masters T-shirt!!

  • September 24, 2012 at 1:09 pm
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    Push press worked up to 125#,
    Thrusters up to 115#

  • September 24, 2012 at 8:12 pm
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    Kyle H, thank you for writing my post. That is exactly what I did. For the record, I have copied it below.

    Push press- worked up to 185# for last set of 2.
    WOD-started at 95# and completed 165# for last set of thrusters.

Comments are closed.