CF7 Christmas Party is tomorrow at Rodeo Goat! For Thursday only, the 6pm and 7pm classes are cancelled so everyone can come to the party. See you there!

Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

WOD:
As many rounds as possible in 7 minutes of:
3 Hang cleans (165 lb./115 lb.)
7 Burpee box jumps

Rest 5 minutes

1000m Row
50 Toes to bar

Post results to comments.

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When you let your kid play ball in the house:

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Don’t try this at home:

Post thoughts to comments.

Media:
Wednesday WOD, December 11, 2013

7 thoughts on “Wednesday WOD, December 11, 2013

  • December 11, 2013 at 8:11 am
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    Fun first morning back at the gym. Ready for Kelly and Curtis to smoke my numbers, but i feel pretty good for having taken a few days off.

    WOD: 7+5 / 8:40 rxed

  • December 11, 2013 at 8:12 am
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    1k row was 3:33.6

  • December 11, 2013 at 8:46 am
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    WOD: 6+3

    (Didn’t do the row and TTB- instead I did yesterday’s even/odd strength)

  • December 11, 2013 at 6:19 pm
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    7 rds even. and 7:57 on row and t2b

  • December 11, 2013 at 9:17 pm
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    Yeah, so apparently I can’t count or tell time….

    WOD (for only 6 minutes and 155#) 5+ 6 reps and 9:36 (row 3:35)

  • December 12, 2013 at 5:07 am
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    5 rounds + 2
    7:59

  • December 12, 2013 at 5:09 am
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    I can’t tell time either my first WOD was 5 minutes.

Comments are closed.