Sunday, December 16, 2012
A. 100 Box Jumps – 20″ for all
B. 100 Push Ups
C. 100 Medicine Ball Cleans – 20#/14#
D. 100 Seconds L-sit holds
Coach’s notes: Post time for sets A, B and C to and sets to complete D to comments.
Compare to August 21, 2012
Important Reminder – The 1st annual CFC Christmas POT LUCK is this Sunday December 16th @ 4pm. EVERYONE is invited! Come out to celebrate the season with our awesome community, share in some fabulous food and see who arrives as our special guest!! Firebreathers will held from 1:00-2:30.
Not really looking forward to this. The bright side being, if you complete this you can probably justfy whatever you may consume at the PLD at 16:00.
Hey everyone! I planned on attending the potluck today but some things came up back home so I’m heading back to red deer today for the holidays. I hope you all have a great time at the potluck and Merry Christmas to everyone! I look forward to seeing you all in the New Year! Cheers!
A. 4:30
B. 3:26. Scaled to 50, we’ll see if my arm resembles a sausage in 6 hours.
C. 7:33
D. 3:58
5 secs faster this time for box jumps, and 30 slower for MBC.
Thanks Michelle
D: L-Sit 4:25 (30s, 20s, 10s and so on)
A: Box 5:37 (unbroken step downs)
B: Push-ups – my sheet of paper says 8:4
C: MBC – did 50 in 7:22 (back was done after A&B)
Next time do not do L-Sits first. They wrecked both my arms and my legs for everything else.
C. 6:50 rx’d
B. 5:30 only did 70 and from my knees
A. 6:49 rx’d I felt really slow with these after those MBC’s.
D. not really worth mentioning. Very short sets.
Thanks Michelle!
There is something wrong with my sleeping and waking patterns…when I looked at this WOD at 4:30 this morning it didn’t seem all that daunting. 100 of this, 100 of that..no big deal.
Needless to say….
A: Box Step-ups = 5:08
B: Push-ups = 7:07
C: Med Ball Cleans = 6:09
D: L-sits = 6 sets (first 30 secs using the tubing, set 2-4 hanging L-sit, last 15 secs using tubing). This killed my elbow and shoulder.
I won’t be able to make the Pot Luck dinner tonight but I hope you all have a great time and stuff yourselves silly. Pot Luck Dinner translated to Latin is “Dontus Forgetus to Wearus Yourus Stretch Pantus”
A. 2:34
B. 4:48
C. 6:03
D. first set was 20 seconds then did 8 sets of 10 seconds.
Thanks Michelle
“Every Second Counts”… a little old school at FB today
A: 2:00 (Last time to 24” was 2:36)
B: 2:37 (2:59 Last time)
C: 5:07 (5:19)
Total: 9:44 + L-sits
D: 35/15/10/10/10/10/10 (half on rings, kept the rest periods short)
Then:
AMRAP in 12min
50 BJ
40 Push-Ups
30 MBC
2 Rope Climbs/ or 1 L-rope climb
2rounds + 18 BJ
Thanks Brett
A: 11:25, first time from 20″ box, tiring for me
B: 14:57, took forever, last 16 were from knees
C: 9:37
D: Did not start, ran out of time, had to leave.
FB
A) 2:32
B) 4:38
C) 4:47 (75/25)
D) 3 sets 50/25/25 feet were not horizontal today
AMRAP
2 rounds + 23 box jumps as rx’d.
Thanks Brett
A 4.29 – steps up
B 6.56 – from knees
C 9.43
D in 10 secs