Live Well


WOD 11/20/12

Back Squats 5 sets of 5 at 75% or heavier


3 Rounds:

20 Pull-Ups

20 Wall Ball

20 KB Swings

400m Run



Starting Monday, November 26 we will have the 5am class every weekday.


Thanksgiving Hours

Wednesday, November 21 – 6am, 11:30am, 5:30pm

Thursday, November 22 –  8-9:30am (open gym but a coach will be there with a programmed WOD)

Friday, November 23 – 10-11:30am (open gym but a coach will be there with a programmed WOD)

Saturday, November 24 – Normal class

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Showing 22 comments
  • saraw

    tough workout, but loved it…….PU (blue&purple band), WB 14#, KB 35#, 16:24….Skill work BS 123#

  • Laura D

    Skill work, did 135# for 3 of my sets, which is actually a 12# PR on my 1 rep max. Still sucked at the WOD, but at least I was there.

  • Elyse

    155# for skill work.
    17:06 on the WOD. RX PU, 14# WB, 45# KB.

  • Allie

    Skill work – back extensions on GHD machine because my knee is still bothering me.

    16:00 – RX pull-ups, 14# WB, 45# KB.

  • Grant

    Squats: 255, 265, 275 x 3sets (only got 4 the last set)
    20:20 w/25#WB & 70#KB
    Rough, but fun workout

  • Neal

    This workout was really hard

    255-265-275-275-275 on the back squats

    16:00 w 25# med ball and 70# bell that workout was really freaking hard

  • Krystal

    13:54 RX (35lb KB and 14lb WB)

    Good week at CFB- have successfully persuaded two people to run with me after workouts 🙂

  • Danielle

    GEEZE! Every body rxing pullups…I had better get my butt in gear! Nice work everyone!

  • Dena

    17:09rx. Two days in a row I almost puked. Good times!

  • Dena

    14# wb and 45# KB.

  • Clint

    Skill 225/225/235/235/235(3)
    WOD 16:25 RX.
    Broke my don’t eat anything 3 hours before a WOD and Pukie paid me a visit. Tough workout.

  • Victor

    16:35. Sorry SCOTT BAUER Rx Wow, this wod just kicked me in the butt, but it was a great work-out!

  • Taillon

    16:58rx, the run slowed me down, everything was unbroken.

  • Jeremy Johnstone

    19:24 rx…..I suck. that is all

  • Scott

    19:06 RX. Nice job everyone above. You all still kicking my butt; but even so, I’m glad I RX’d it – and I’m proud of my 20 unbroken pullups the first round. I haven’t done 20 unbroken in probably 25 years or so since my days in Uncle Sam’s Misguided Children (USMC). You all are keeping me young.

  • Jj

    14:30 rx. Good try victor

  • Drew

    16:07 RX
    Wall balls=slow

  • Michele Stone

    125×4 145×1 skill
    18:10 red/purple PU, #14 WB, #30KB
    Good times….

  • Greg

    215#x4 225#x1 BS
    18:20 RX not bad for getting back into the swing with the shoulder.

  • Kara R

    19:56 RX

    Proud of all the ladies doing over RX, swinging the 45# kb. Way to go!

  • nakia L

    165# skill work. Red/blue pull ups, 14# med ball, 55# KB, 400m run… 22:23

  • Johnny P.

    Good job 6:30!

    Looked a whole lot easier on paper. Intense but a fun WOD…

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