Friday, December 21 WOD

Skill: Overhead Squat

Buy-In: Overhead Squat 5-5-5

 WOD: 3 Rounds of…

  • Max rep Back Squat, 155/105 lbs
  • 50m Bear Crawl

*Do not pause significantly between reps. As soon as complete, rack and immediately do Bear Crawl.  Rest as appropriate between rounds. No more than 3 minutes rest.

Results: Name Buy-In WOD
5:30am Jess K. 60 16rx
Starkey 70 15rx
Alyx 65 36
Caroline 55 48
Meg a.m. 55 42
Jerry 95 45rx
Christian 95 30rx
Irina 85 63rx
7am Linda 55 54rx
Sarah 55 21rx
Keith P. 95 60rx
Jt 155 50rx
Paul R. 105 38rx
Dan V. 45 39
Jim M. 135 58rx
Chris P. 200 85rx
Chuck 185 85rx
5pm Aaron S. 195 67rx
Chris S. 195 54rx
Wilson 105 45rx
Tyler 105 59rx
Simon 115 80rx
Eric 135 55rx
Elissa 80 80rx
Drew 135 52rx
Tony n/a 86rx
6pm Will 155 65rx
7pm JZ 95 100rx
Ian 115 87rx
Jon A. 95 58rx

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


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