Triple Play
WOD 11/8/12
Squat Snatch – 12 minutes to find a heavy single
21-15-9
Wall Ball (20/14)
Russian Twists (20/14)
Push-Ups
Rest 5 minutes:
30-20-10
KB Swings (55/35)
Box Jumps (24/20)
Dumbbell Push Press (45/30)
Friday evening, Saturday, and Sunday our coaches will be taking an Olympic Lifting class. Therefore we will not have class on Friday at 4:30 & 5:30PM. Our Saturday classes will also be cancelled. Your membership to CFB also gives you access to CF Lumberton and CF Mid-County which will be open if you would like to drop in to either gym. Check their websites for class times.
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Showing 9 comments
   
Better bring my damn A game tomorrow.
wish I had time to make it to CFB today, love this kinda stuff
I may try to make this one.
I really could use the skill work today…I probably won’t go for a heavy single, but work on form and getting into the squat the heavier I do go. I need to improve on that and break my mental block! WORK WORK WORK. Hopefully I can make today.
190# snatch
4:02rx
10ish rx on workout two. Can’t remember my exact time. The box jumps were realy tough
155# squat snatch
3:55 rx
14:53 rx. big box jumps for this old guy
Everything seems so backwards to me! the first workout was the harder of the two for me. I’ve got to get stronger!
BAHAHAHA! Jeremy…old guy….Krystal, keep at it and you will! EAT MORE BACON! lol i couldn’t resist.
4:44 purple band for pull-ups first rd then red the rest… Did wall balls and RT unbroken. 13 flat on second wod rx with 45# kb…. That was rough