WOD 4

 In WOD

CFMC Representin' at the competition

WOD 7/11/11

Deadlift 5-5-5-5-5

Must be touch and go at the bottom

After each set complete 5 tall box jumps

AMRAP in 7 minutes:

1 Squat Clean Thruster (135/95)

1 Box Jump (30/24)

2 Squat Clean Thrusters

2 Box Jumps

Continue to increase by 1 rep until the 7 minutes is over. Post rounds completed to comments.

Each Squat Clean Thruster must start from the ground

Thank you to everyone who came out to compete this weekend. We hope you all enjoyed it as much as we did!

Paleo Challenge after pictures are due Wednesday; SEND THEM IN!

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Showing 16 comments
  • Danno
    Reply

    185-205-215-225-230 with a 30″ box for the first part.
    6rds + 2 box jumps for the WOD. 95#/30″
    It was nice to see the rooster crew again

  • Brittany Stephenson
    Reply

    Yay! That’s me representin’!!

  • Sheree
    Reply

    I feel better this morning than I did for the whole 10 that I was “off!” SO good to be back! Glad Crystal was taking it easy today so I had a wod buddy!

    dl: 85-95-105-115-125, 16″ box
    6 rounds + 7 squat thrusters with 45# and a 16″ box

  • Jeremy j
    Reply

    Can we sub something for box jumps neal?

  • Jason G.
    Reply

    6 Rounds RX
    Man it was real hot at noon today.

  • hardyf
    Reply

    6 Rounds +3 Squat Cleans @ 115# & 30″ Box, felt good to work some of the soreness out.

  • Neal
    Reply

    Of course, we can always sub when needed.

  • krissi
    Reply

    7 rounds + 8 squat cleans @ 45# and 16″ box

  • krissi
    Reply

    Ooops…I used a 20″ box.

  • BeckyR
    Reply

    95-105-115-120-125 and 20″

    WOD 7 rounds @ 45# and 16″

    glad to see Krissi back, and it was nice and toasty for her at noon lol

  • Justin
    Reply

    225-225-255-255-305

    WOD 6rds even RX

  • JJ
    Reply

    6 rounds and some change with 115#

  • Neal
    Reply

    325×5 on Deadlift followed by the big box with a 45# plate

    5 Rounds + 3 Squat clean Thrusters using the big atlas stone and a 30” box

  • Clayton
    Reply

    365×5, 5 rounds and 6 thrusters with the big stone and 30″ box. Use that stone whenever you get a chance, it’ll add a whole new world of pain to your wod!!

  • TonyaD
    Reply

    you look great representin’, brittany s!!!! xxxooo

  • JJ
    Reply

    Brittany… what YOU doing this weekend sweetheart??? ; )

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