Scheduling/Programming update: For the next four weeks, we will make a few modifications to our program:

  • Thursday will be the first attempt at the CF Games Open WOD
  • Friday will be a programmed REST DAY/Open Gym.
  • Saturday will be our primary CF Games Open WOD day.
  • Sunday will have a programmed workout but can also be used to re-attempt the CF Games Open WOD.

 

Social this Thursday!  Who’s in?

 

WOD 03 13 13

A. Front Squat 5-5-3-3-2-2-2-10.  The goal here is to get a set of 5, 3, and 2 AHAP.  Ignore percentages and 1RM today.  Load the bar based on ‘feel’.  Use the first set of 5, 3, 2 to gauge.  For the set of 10, use 86% of your weight from your set of 5.

B. FT (10 min CAP):

3-6-9 Squat Clean and Jerk (135/95)*

60-40-20 Double Unders

1 Shuttle Run (1/4, 1/2, 3/4, full).  *Perform this in the side parking lot.  Both hands must touch opposite side of line.

*Must pass through FS – so PC>Thruster is OK, as is Squat Clean > Thruster

Post times, loads, and comments.

Elizabeth Jerk

 
03 13 13
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6 thoughts on “03 13 13

  • 03 13 2013 at 11:30 am
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    Front Squat- worked up to 210# for set of two.
    115# x 10
    Metcon- 8:53 at 115

  • 03 13 2013 at 12:19 pm
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    Country Music Wednesday has been extended to the 5:30pm class today.
    We will be listening to artists such as Toby Keith and Koby Teeth:

    • 03 13 2013 at 12:25 pm
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      (we won’t actually be listening to Toby Keith ever.)

  • 03 13 2013 at 1:38 pm
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    Hey! I know this is sappy- but after reading Lori’s comment, I was thinking the same thing. This is such a great place! I’m so glad to be here. Thanks for having me!

  • 03 13 2013 at 7:10 pm
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    ditto on the murph and lori comments.

    A. worked up to 145# for set of 2, but I didn’t do the set of 10
    B. modified met con:
    3-6-9 of power clean + front squat + push press or thruster @83#
    row 400m-300m-200m
    finished that in 9:30, and did the 1/4 portion of the shuttle run before 10 min. cap on time

  • 03 13 2013 at 7:29 pm
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    A. 120#x 2 – 95# x 10.
    B. 9:15 ish at 83#.
    C. Beat ass tired.
    D. Heart Hug.

Comments are closed.