Warm up:
2 rounds of:
200m Row
100m Run
5 Squat cleans (bar only)
5 Presses (bar only)
5 Pull ups
10 Walking toe touches

WOD:
For time:

30 Squat cleans thrusters (135 lb./95 lb.; masters 105 lb./75 lb.)

Rest exactly 5 minutes then complete 3 rounds of:
400m Run
20 Back extensions
25 Sit ups

Post time to comments.

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CF7 member profile pictures by Andrea!

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Upcoming Events!

*Friday, October 12
Friday on the Green, 7pm – 10 pm

Join us this Friday evening! Bring your family, bring your dog and get ready for some end of the week fun. Music, food and drinks? Yes! Come out to this free public event.

**If you would like to go, post to comments so we can organize a group to meet there!

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Saturday, October 13
Jim’s Birthday Party

Place: Fox and Hound – Downtown Fort Worth (603 Houston Street)
Date: October 13
Time: 6:30 PM – 11:30 PM
Entertainment: Ohio State football, UFC, Billiards, Darts
Notes: We will be in the downstairs VIP private room and snacks will be provided.
RSVP: Pam at 214-263-9798 so we can get an accurate head count for a food order

Media:
Monday WOD, October 8, 2012

7 thoughts on “Monday WOD, October 8, 2012

  • October 8, 2012 at 8:58 am
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    7:37 Rx
    Pretty slow, but glad I did 135#.

  • October 8, 2012 at 9:38 am
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    As painful as anticipated. 4:59.

  • October 8, 2012 at 10:03 am
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    6:17 at 115#

    However the “un-timed” portion turned into a race so it might as well have been timed. Therefore, total time was 19:41.

  • October 8, 2012 at 11:22 am
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    5:21 with 155#. I think it helped to do 1 or 2 reps with a short break.

  • October 8, 2012 at 12:14 pm
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    5:03 RX Pacing myself seemed to help

  • October 8, 2012 at 3:13 pm
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    7:21 RX. Thrusters are definitely not my favorite thing to do!

  • October 8, 2012 at 7:59 pm
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    5:16 rx’ed, Curtis you’re ridiculous, an clearly I’m not in the same shape I was last fall. Here’s to the start of my comeback!

Comments are closed.