Thursday, 8 NOVEMBER 2012

Announcements - 1 day until WOD for Warriors!  Get ready!!

We will meet in the '62 room, warm-up, and get after it!

Warm-up and instruction:  Matt will provide instruction on the one arm dumb bell snatch and then give everyone a chance to practice.


5 rounds for time
5 x one arm dumb bell snatch (each arm) - select the appropriate weight for you
15 x broad jumps
20 x weighted sit-ups (20/14)

Post weight of dumb bell and and time to comments.


Mickey said...

I will be at SOQ boards all morning filling in for our 1SG so i'll have to make this one up later in the day.

Matt said...


It was shovel snow for time this morning.

Adam said...

it was good to see a bunch of new faces this morning...although they probably didn't gain an appreciation for how tough CF can be!

Thanks to RK for excellent demo and help coaching.

9:36 with 40 lbs. dumb bell - probably could have gone heavier, but didn't want to smoke myself too badly before W4W tomorrow!

JC said...

9:25 w/ 40lb.

R.K. Barker said...

One of the guys doing the WOD looked at us and said, "This is all we're doing? I was pacing!" Haha, oh well. A fun one today. 30lbs and I think it was an 8:24, couldn't see the clock right as I finished.

Mickey said...

Went to go WOD this afternoon and was met in Arvin by what can only be described as some sort of clown convention.

Decided to test my 1RM's for OHS and Bench instead of fighting the crowds through a crossfit workout.

Bench: 205 (10# increase from last time)
OHS: 175 (10# increase from last time)

hopefully making up the partner WOD tomorrow morning with Andrew.