Monday, December 3 WOD

CFA Warm-Up: 2 Rounds (min 0-5)

Buy-In: Shoulder Mobility (min 5-10)

Skill: Review WOD movements (min 10-20)

WOD: For Time… (min 20-32)

  • 50 Kettlebell swings (2/1.5 pood)
  • 40 Box Jumps (30/24)
  • 30 DeadLifts (275/155)
  • 20 Shoulder to Overhead (155/95)
  • 10 Double-Unders

12 Minute Hard Stop

Cash out: Max plank hold with 45/25 plate on back (min 35-45)

Results: Name WOD Cash-Out
5:30am Irina 9:29 3:00rx
Meg a.m. 10:50 1:08
Mary 11:ish 1:16
Vicki 10:50 1:37
Caroline 11:21 2:21rx
Heather 136 reps rx 1:03rx
Starkey 10:30 1:30rx
Deanna 11:27 :42
Dena 11:52 1:30
Jess K. 11:07 n/a
Tina 10:41 1:37rx
Dave C. 124 reps 1:13rx
Will 135 reps rx 2:02rx
Jerry 131 reps 1:05
Patrick 124 reps 1:15rx
Christian 11:54 1:05rx
Julie n/a 1:30rx
7am Holly 121 reps rx :43rx
Linda S. 11:56 1:27rx
Jenn F. 127 reps 1:03rx
Keith P. 108 reps :29
5pm Kim 10:31 1:31
Danielle Sa. 140 reps 0:37rx
Danielle Sc. 11:56 1:46rx
Danielle M. 10:00 1:50
Allie 135 reps rx 1:54rx
Jenny E. 10:16 1:30
Mary S. 9:ish :56 rx
Dan S. 110 reps 1:08rx
Tony 10:33rx 1:12rx
Chris P. 11:38rx 55
Kyle Y. 9:41 1:05rx
Wilson 115 reps rx 1:11rx
Brandon 145 reps 1:07
Simon 8:31 1:31
Connor 8:10 1:08
6pm Kara 10:51 :47
Kate 11:35 1:06
Steph S. 11:40 :54
Chuck it looked too hard
7pm Chris S. 130 reps rx n/a
Eric M. 115 reps 1:23rx
Erin S. 11:25 1:11rx
Meredith 138 :56rx
JamieLee 149 rpes 3:00rx
Greg S. 120 reps 1:01rx
Meg p.m. 11:43 :47rx
Kelly R. 142 reps 1:31rx
Gina 10:08 1:12rx
Terry 141 reps 2:12rx
Meghann F. 10:35 :40rx
JZ 126 reps rx 2:21rx
Kris T. 137 reps :43rx

Cool Down/Stretch (min 45-60)

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