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WOD 8/3/12

Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets
(same workout from tuesday but each set is 5% heavier)



3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups



There will be no stretching class this Saturday but we will have our 10am members class and free class at 11am.

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Showing 15 comments
  • Aaron

    “no show wod” for the rooster crew!
    20 min amrap:
    400 m run
    10 push ups
    10 air squats

    7 rounds

  • Jason G.

    Morning Crew
    20 minute AMRAP:
    400 M run
    10 push ups
    10 air squats

  • Kate

    7 rds + 400m

  • Tara P

    “no show WOD” 7 rds! Good job 6 am guys!

  • Amber

    Great work guys! 5 rounds here… Find me on FB bc I posted about y’all lol. I really enjoyed the workout this morning. Love our CFB family!!

  • Braxton

    S/O to the Rooster Crew this morning. Great job this morning. Way to go Amber getting the crew started. 7 rounds + 400 m

  • Erica

    Ah im the picture and can’t even work out 🙁 miss yall

  • Katie D

    Only my second true WOD at Crossfit. Did the “NoShow/Amber 20 min AMRAP:
    6 rounds:
    10 push ups
    10 air squats

    I’d have to agree with people have told me, I think CrossFit may be my new addiction!

    Thanks for all the encouragement this morning!

  • Jeremy Johnstone

    11:32 rx, 0:18 pr. god it was hot but i still pr’d so it was worth it!

    miss ya Erica!

  • Scott

    BS @%/285. Helen in 12:01 @ RX. PR for me. Nice job, Jeremy. I tried to keep up. 3 CFB PRs in 2 days. Feels good to finally be back at 100% after one thing or another the past 2 months. Even swam 4,000 this morning too. For Jeremy, Cody, etc – think of me like Lochte going after Phelps. I’ll be right on your XF heals – hopefully passing you – soon. 🙂 Makes life fun.

  • Sheree Pierce

    Katie D, glad you’re enjoying it! Hope to see you next week.

  • Kara R

    14:34 Rx

    Sorry again Rooster Crew. I’ll see you guys Monday with paleo treats and on Tuesday with more treats and lots of burpees.

  • Greg

    18:19 first time to do Helen alone. Gotta remember to keep going and not stop on the run. It was very hot at 11:30

  • Neal

    295×5 PR!!!! that last rep nearly killed me

    7:41 RX PR!!! it feels so much better working out at 7:30, that heat from the 11:30 class has made me appreciate what 90 degrees feels like again!

  • Stephanie

    170 x 5

    13:57 rx. NOT a PR at all BUT it is 2 min faster than when I did it in Lumberton a couple of weeks ago. The heat is brutal.

    Awesome Job Neal!!

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