Friday, 9/26/2014

Mobility:
Rack Position

WOD:
AMRAP in 5 minutes:
8 Power Cleans (135#/95#)
6 Handstand Push-Ups
4 Toes-to-Bar
Rest 1 minutes
AMRAP in 5 min:
8 Hang Squat Clean to Thruster (135#/95#)
4 Toes-to-Bar
Rest 1 min
AMRAP in 5 min
8 Hang Squat Clean to Overhead (135#/95#)
4 Toes-to-Bar

Post your results to the comment section.

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  One thought on “Friday, 9/26/2014

  1. September 26, 2014 at 6:56 am

    Stil resting the gimp shoulder so did squat program courtesy of Lt. Dan 😊

    Warm up:
    2×5 bar
    1×5 65#
    1×3 75#
    1×2 85#
    1×1 95#
    Workout:
    3×5 100# (75% 1RM)

    Like

  2. September 26, 2014 at 11:31 am

    No WOD for me today – just watched the awesomeness of the 10am-ers.
    Worked on Double Unders again
    Smolov Jr. W1D3 Back Squat: 8×4@108#

    Like

  3. September 26, 2014 at 4:22 pm

    Smolov:
    237x3x1
    274x3x1
    310x3x1
    329x3x3
    347x1x1 (suppose to be 3 reps, wasn’t happening!)

    WOD: 4+4/2+4/2 Rx’d
    One of the most brutal WODs I’ve done in a long time. Many cus words yelled upon finishing!

    Like

  4. BritLuko
    September 26, 2014 at 6:06 pm

    2/1+4/1+3
    95#
    Rx t2b
    Hspu on box

    Like

  5. September 26, 2014 at 6:22 pm

    WOD
    3/2+3/2 rx’d

    Thank god rounds 2 and 3 didn’t have hspu

    Like

  6. ktbittner3100
    September 26, 2014 at 6:27 pm

    5+1 // 2+10 // 2+1 RX

    Like

  7. Kira
    September 26, 2014 at 6:36 pm

    Strength

    8×4 bs @ 98#

    Like

  8. September 26, 2014 at 10:18 pm

    3+2/2+1/1+6

    75lbs

    Like

  9. September 27, 2014 at 12:19 am

    WOD:
    3 + 8/2 + 2/1 +3
    #45

    Like

  10. jasonyovich
    September 28, 2014 at 9:35 pm

    3+8 / 2 / 2
    115#

    That WOD sucked.

    Like

  11. Chirag
    September 29, 2014 at 9:22 am

    Hi, my name is Chirag and this was my first day for cross fit. A pretty good intro to what I am getting myself into. I will continue to experience the first week long process on M/W/F @6pm & looking forward to continuing weekly.

    3/2+2/1+8
    20lb medicine ball

    Like

    • September 29, 2014 at 9:38 am

      It was great having you join us. You killed your first WOD too! Looking forward to seeing you throughout the week.

      Like

    • Coach Cat
      September 29, 2014 at 9:52 am

      20# med ball on your first day! Welcome to CFC and thanks for woding and blogging with us!

      Like

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