W.O.D Friday 2/1/13
Strength
Overhead Squat 3-3-2-2-1-1-1
Conditioning WOD
For time:
50 Overhead Squats, 65/45lb
45 Mountain Climbers, R/L=1
40 Parallette Push Ups
35 Pull Ups
30 KB Swings, 55/35lb
25 Stationary OH alt. Lunges, 45/35lb
20 Calorie Row
15 Burpees
10 HSPU
On the Mountain Climbers, RX’d = R toes to outside of R heel; L toes to L heel on each rep. For the Stationary alternating OH Lunges, RX’d = Trail knee to the deck and return both to balance with both heels aligned on each rep. You may begin anywhere on the list and rotate from there. Post strength loads and WOD times Comments.
Registration is now live for the 2013 CrossFit Games Open! We encourage all of our members to take advantage of this great opportunity to test yourself against the rest of the worldwide CrossFit community! CFS is still getting our affiliate page and team pages up and running at this time but you can still go ahead and sign up to compete by going HERE to create your athlete profile. We’ll have more details as to how we’ll be validating scores for our CFS competitors coming soon so keep an eye out!!! 3, 2, 1, GO!!!
1st Phorm
Blue Sky Design
CFS EAST
CrossFit Football
CrossFit Journal
Crossfit Kids Springfield
CrossFit Main Website
HOA4 Sponsors
JUNK Brands
LivXFit
Proximal Strength
The Naked Plate
USAF
13 Responses
Yesterday between the 5p and 6p classes, someone accidently picked up my new green speed rope. I know there are several of these new awesome green ropes around…….so could you check your gym bag or car floor board to see if you accidently have two now….one is mine. Please just drop it off at the front desk and tell a staff member for me…Thank you!!
Posted on February 1st, 2013 at 9:10 am
So I just realized I left my black speed rope at the gym, I left it by the benches on the mat. If anyone finds it let me know.
Posted on February 1st, 2013 at 1:17 pm
Ran out of time for strength which was disappointing.
19:52 RX on conditioning.
Posted on February 1st, 2013 at 2:03 pm
Agree with Ronna, not enough time on strength! I was just getting in the groove when we ran outta time!
17:52 rx on conditioning! Liked it!
Posted on February 1st, 2013 at 3:54 pm
ummm..so that guy was naked..
Posted on February 1st, 2013 at 5:01 pm
140 on OHS a new PR by 15lbs . Thanks to Karen and Jess for pushing me!
Posted on February 1st, 2013 at 7:13 pm
My kind of WOD today and loved the warmup
Finally got under 245 on my OHS today. I was pushing the equator line on my squat but got under neath it finally and felt good to push it up.
13:55 until I realized the 15 burpees. Doh.
Knocked out the burpees and added 50 seconds to my time
So ended up with 14:45 Rx today.
Donald I know you missed us today, heard you got around 19 in whatever class you attended. Coach Meg gave us your shout out today.
Round
Just had to say it
Posted on February 1st, 2013 at 9:27 pm
Donald rocked the noon class today!
Posted on February 1st, 2013 at 10:54 pm
Julie – you did awesome today!!!
Happy to help!!!
Posted on February 1st, 2013 at 11:16 pm
Always miss you fools B Rice nice work on the WOD brother dang. I got 18:33 Rx but should have gotten sub 18 easy I rested way too much for too long. In my eyes I didn’t rock it out but was at the noon and was a good group of course Ronna rockin at the top of the leaderboard and Jeff doin 70# kbs and 75# OHS (showoff). Glad Coach Meg gave the shout out and I hope Bill got his message on the board.
Posted on February 2nd, 2013 at 8:53 am
B. Rice…..you must still be recovering from your concussion?
Posted on February 2nd, 2013 at 12:38 pm
1/31-2/2 = CF handing me my ass…epic failure! Still, ready to rest up and begin again next week! Thanks Coach Meg, Mary, Tosh and Jake for your instruction and patience. Of course, always grateful to my homies at 4P…retarded gang bangers!
Posted on February 2nd, 2013 at 3:23 pm
Found one last week Thursday (green jr) and gave to coach Allison. Hope u got it!
Posted on February 8th, 2013 at 10:48 am
Add A Comment