Off Day


WOD 6/14/12

5X3 Snatch @ 65-75% – rest 60 sec. between sets. Bar is allowed to be dropped after each rep.

Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect.
21-15-9 of:

Handstand Push-Ups
Burpee Box Jumps 24/20″

Notes: HSPU should be performed with hands on full size bumper plates (45# for males/25# for females) with an ab-mat between the plates. Kipping is allowed.


If you plan on competing this weekend you need to be at CFB no later than 8:30am. Judges and Volunteers need to arrive by 7:45am. Everything should be finished around 2 or 3pm. We still need a few more judges and volunteers so if you’re able to help please email Thanks!


We will be having an after party at CFB but we won’t start until later that evening.

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Showing 6 comments
  • JJ

    side not to judges—— feel free to grow a sweet stache’ as well. the bigger the better! ( because i am) and if you are contemplating competing….dont. just sign up and kick some a**

  • Danielle H

    I’m nervous and excited all at once…i’ve had butterflies in my tummy all week!

  • Matthew V

    Ready to destroy todays WOD

  • Sheree Pierce

    In the last 2 weeks, I have done double unders in a wod TWICE and kicked up into the bands for hspu in a wod TWICE! I can also say that I met the %ages on skill work. (Today required a little personal coaching but I’m used to that.)
    13:43 and I started with a 16″ box but moved to a 12″ when I got tired and started stepping up. Blue/blue for the hspu.

  • cody

    3 sets at 145. 7:18 rx

  • burt

    115# last set on the snatch

    10:09 rx on the WOD

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