WOD: 6/25/13

Strength: 5X5 Tempo HBBS @ 65%
Notes: Quick descent to very bottom, 3 FULL SECONDS hold at the bottom, bounce and quick back up.

-then-

For time:

Run 800m

3 rounds of-

12 Ring Dips

8 Strict Pull-ups

Run 400m

*Post times.

Good job to all the dedicated CFM athletes who came out and did the lunges yesterday. That was hard work. You’ll never ever have to do that again until next year.

Become a great squatter. I don’t know much, but I can guarantee this:
If you become a great squatter you’ll get better at everything else in your life. You’ll be a better runner, lifter, swimmer, athlete, student, parent, spouse, employee, boss, cook, farmer, lawyer, truck driver, and friend – guaranteed.

See you at the squat rack.

 

One thought on “WOD: 6/25/13

  1. Tony F- 15:36
    Tony
    Mike- 13:56 (b/g)
    Weidell- 11:59 (b/g)
    Andrew- 19:37 Rx
    Faust 9:25 (black/box)
    Justin- 11:53 (row)
    Nick- 12:10 (row)
    Harley – 11:00 Rx
    Jea- 10:45
    Patrick
    Louis 12-31 (b/r)
    Erin- 13:55 (subs)
    Michelle- 14:08 (r/g)
    Matty- 12:27 (b/lp)
    Amy- 12:52 (b/g)
    Jalen- 9:26 Rx
    Don
    Pete- 8:21 Rx
    Tony G- 12:56 (b/g)

    Jason J- 13:43 (r/r)
    Merideth- 13:00 (r)
    Morgan M- 12:23 (r)
    Mike L- 11:56 (r)
    Kelli M- 14:28 (g/box)
    Christine I- 14:00 (g/box)
    Morgan M- 12:24 (red)
    Becky D- 13:08 (p)

    Holly A- 14:34 (b/r)
    Geno W 16:40 Rx
    Chwy- 17:25 (b/g)
    Marissa- 15:35 (b/lp)
    Steph B- 14:20 (b/g)
    Heather S- 16:02 (r/b)
    Julie C- 14:51 (b/b)
    Jay S- 9:41 Rx
    Luciana- 12:02 (sub v-ups for dips/ g)

    Amanda M- 13:32 (g/box)
    Luis S- 11:09 Rx
    Simo- 10:41 Rx
    Alyssa A- 12:15 (b/b)
    Andrew P- 9:21 Rx
    Jim B- 12:23 Rx
    Hilary- 13:02 (box/r)
    Magana- 11:26 Rx
    Chou- 12:20 Rx
    Erin F. – 14:46 (b/blue)
    LiLi- 12:47 (box/g)
    Joey- 14:04 (b/red)
    Sue- 16:41 (b/green)

    Scott D- 10:49 Rx
    Ron E- 13:11 (b/r/row)
    Steve H- 14:50 (b/r)
    Nick Q- 11:26 (sud pu for RD)
    Valdez- 9:18 (b)
    Tom B- 16:02 (b/b)
    Alexa- 18:23 Rx
    Amy P- 13:41 (row/b/p)
    Liza- 15:13 (b/r)
    Emily- 17:24 (b/b)
    Juan- 8:02 Rx
    Vanessa L- 12:34 (b/r)
    Rick M- 9:47 Rx
    Nic M- 28:06 (b/g)
    Steph S- 13:33 (b/b)

    Bren- 18:46 (b/blue)
    lanyn- 14:20 (b/green)
    C Cuttone- 12:59 (red)
    Camico- 12:22 (b/blue)
    Raquel- 14:45 (blue)
    Liz G- 15:46 (blue/black)
    Jason D- 11:49 Rx
    Josh M- 12:41 Rx
    Carson- 11:31 Rx
    Alec- 15:25 (b/black)
    Jessica- 17:33 (b)
    Michelle GR- 14:45 (b)
    Riley- 13:06 (b/red)
    Jake- 13:04 (b/blue)

    Nick R- 12:30 (b/b)
    Dom- Birthday WOD
    Des- Birthday WOD
    Demaris- 14:54 (b/r)
    Merci- 17:12 (b/r)
    Mike L- subs 7:20
    Genaye- 16:22 (b/g)
    Vanessa G. 14:51 (b/b)
    Luis G- 13:50 (b)
    Pao- 14:41 (b/r)
    Amber- 15:50 (box/g)
    Andrea- 14:02 (box/black)
    Dodie- 15:05 (b/g)

    Day 3
    Corey- 9:42 (75)
    Imani- 14:04 (75)

    Day 1
    Matt M- 8:30 (g)
    Teddy- 6:55 (r)

    Day 4
    Kelli-5 (25 box/26/green)

    Day 3
    Sarah A 8:43 (35)

    Day 1
    500m Row
    40 Airsquats
    30 sit ups
    20 H/R push ups
    10 Pull ups
    For Time
    6:55 (red)

Leave a Reply

Your email address will not be published. Required fields are marked *