Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull ups
5 Hang squat cleans
5 Presses

Back squats, 10×2


Reps 21-15-9 of:
Thrusters (95 lb./65 lb.)

Compare to December 4, 2012

Post back squat loads and Fran time to comments.


Maple cinnamon almond butter, Multiply Delicious (this is AMAZING!)

Paleo Everyday cookbook (e-book), Multiply Delicious


Mobility Wednesday!

Find a super friend who will help you become a more supple leopard in this MWOD. The safe word is “brisket”.

Post thoughts to comments.

Wednesday WOD, February 20, 2013

16 thoughts on “Wednesday WOD, February 20, 2013

  • February 19, 2013 at 8:14 pm

    6 months at cf7 and I’ve yet to do Fran. Maybe next time!

  • February 19, 2013 at 8:15 pm

    The Cowtown 10K is this Saturday!

    First, GOOD LUCK to the CF7 10K team!!! Your registration packets have arrived, and Curtis will get them to you on Saturday morning. Meet him at the start line in order to get your packet.

    Second, for everyone attending the Sat. 9am class, the 10K course will affect your commute to CF7 Saturday morning. Parts of 7th St. and Carroll St. will be blocked off for the race. Click here for the race course and plan your alternate route to CF7.

  • February 19, 2013 at 8:32 pm

    Question: If we needed to update everyone or share something “timely”, do you guys check here in comments or the facebook page?

  • February 20, 2013 at 9:34 am

    155 back squat
    PR on Fran: 5:28, thanks to David for doing Fran with me, his sec for the morning!

  • February 20, 2013 at 11:30 am

    So sad to miss another date with Fran NOT REALLY 🙂

  • February 20, 2013 at 1:41 pm

    Kelly picked up the 10k Race packets earlier this week and left them at the gym for everyone to pick up when they stop by. I’m planning on showing up a little early to the 10k race and saving a spot towards the front left of the starting line.

    I know it’s always a pain deciding where to keep your sweats while your running so I’ll bring a bag and hold onto your sweats while your racing if you want to stay warm right up till the start.

  • February 20, 2013 at 2:29 pm

    Fran 4:38 – Rx. Did not do back squats today.

  • February 20, 2013 at 3:48 pm

    2:58 PR

    good luck to the CF7 10k team this weekend and any other CF7 athletes competing on sunday.

  • February 20, 2013 at 6:20 pm

    First time with Fran. She was not gentle with me
    Fran: 7:46
    Back squat: 285

    To Amy: what is Facebook?;-)

    Either for me.

  • February 20, 2013 at 6:48 pm

    Back squat: 195
    No pull up bar where I worked out so I did a Faux Fran.

  • February 20, 2013 at 7:00 pm

    BS- 190#
    Fran- 5:47.
    Thanks Kyle for doing Fran with me.. And GHD’s… And plank.

  • February 20, 2013 at 9:04 pm

    Fran- 3:09 PR
    High hang Snatch: #155
    High hang C&J: #195

  • February 20, 2013 at 9:04 pm

    Fran- 3:09 PR
    7×1 High hang Snatch: #155
    7×1 High hang C&J: #195

  • February 20, 2013 at 9:25 pm

    5:50 not a pr

  • February 21, 2013 at 9:01 am

    Did some snatches instead of squats
    Fran: 3:26 Rx PR

Comments are closed.