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


As many rounds as possible in 20 minutes of:

8 strict Pull-ups
8 Box jumps (36″/30″)
12 Kettlebell swings (70 lb./53 lb.)

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Major Kennedy also has a tie to CF7.…Cody Z. served with TK during the initial invasion into Iraq. Cody said, “TK was an extremely solid joe. He never seemed to get tired. All testosterone and encouragement. Being on his team was like playing in the bigs.”

If you see Cody today at the box, shake his hand, and then go hit this WOD hard. THANK YOU CODY and all of our veterans who served and continue to serve our great nation.


Heisman finalist finds special friendship
University of Alabama quarterback AJ McCarron and Alabama student AJ Starr discuss their unique friendship.

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Friday WOD, January 3, 2014

5 thoughts on “Friday WOD, January 3, 2014

  • January 3, 2014 at 7:14 am

    WOD: 6+16 rxed the 36″ box was super slow!

  • January 3, 2014 at 1:59 pm

    WOD 5 + 20
    KB 53#, box 24″, strict PUs
    Great workout!

  • January 3, 2014 at 2:07 pm

    7 + 14 reps. Like the 20-minute amrap.

  • January 3, 2014 at 5:02 pm

    8+17 RX
    Fun workout

  • January 4, 2014 at 12:00 am

    7+2 30in box. Otherwise RX

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