WOD: 1/21/14

Strength

Back Squat: 4X8 @ 75% quick up and down with no pause every set

Conditioning

5 rounds of:

30 KB Swings 53/35
12 Wall Balls 20/14#
7 Power Snatches 95/65#

Rest 2 Minutes between rounds

Every round should be all out on every movement. All WB are meant to be UB.

*Post times.

Please do not let your kids play with the mobility equipment during classes.  We’ve had complaints from other paying members at CFM.  Airborne lacrosse balls are dangerous for the athletes.  Thank you.

2 thoughts on “WOD: 1/21/14

  1. Cuttone- 22:19
    Katie- 4 (35)
    Erin- 21:40
    Vanessa- 21:40
    Todd- 3 Rounds (85)
    Tony- 3+10 kbs
    Ian- : )
    Harley- 18:56 Rx
    Nadine- 4+6 kbs c&j
    Martha- 19:15 (45/26)
    Kim- 4 rounds (45)
    Cristina- 4 Rounds (35/35)
    Joe- 3
    Mike P- 3+35
    Jannita- : )
    Kathleen- 4+17 kbs(26/35)

    Christine- : )
    Kirsten- 20:00 (26/10/35)
    Christal- 4 Rounds (20kbs/26/10/35)
    Art Dj- 4+5 wb (35/75)
    Jay S- 4+6 ps Rx
    Kyle- 3+6 wb (75)
    Becky D- 18:39 Rx

    Jason J- 3+2 (subs)
    Julie C- 19:57 Rx
    Jeff C- 4+3 kbs (75)
    Morgan M- 19:46 Rx
    Kelli M- 20:00 (20kb/26/35/30)

    Jason A- 18:05 Rx
    Magana- 3 Rx
    Luis G- 3 Rx (12wb)
    Liz G- : )
    Carlos- 3 (75)
    Amy P- : )
    Clow- OW
    Goods- 3+ips Rx
    Trent- 4+15 kbs Rx
    Adriana- 5 @ 20 min (55)
    Tamara- 18:22 (15/10/15)
    Nubia- 18:17 (55/26)
    Rosa- 4 (18/55)
    Bren H- 4+10 kbs Rx
    Michelle G- 4 Rx
    Jake G- 4 +6wb (kids)
    Lili V- 4+19 kbs (55)
    Ava- 4+8 snatch (kids)
    Gerard- 2+2 snatch (75)

  2. Chad- 3+2 ps Rx
    Lauran- 4 Rounds
    Danalynn- 4 @ 18:44 Rx
    Jim B- Back squats
    Scott D- 4 +3 wb Rx
    Mike P- 19:14 Rx
    Alexa L- 19:41 (row)
    Bondi- 4 (85 pc)
    Joey P- 19:49
    Sue S- 3@ 18:40 (55)
    Walter W- 18:17 Rx
    Steph S- 4 Rounds (26/45)
    Justus P- 18:13 Rx
    Luis Lara- 3+20 kbs Rx
    Josh R- 4+30 kbs Rx
    Oldham- 4+28 kbs (75pc)
    Gilbert H- 3+12 wb (75)

    Luis S- 3 + 2 wb Rx
    Tom B- 3+30 kbs (44/75)
    Fran M- 19:57 Rx
    Emily B- 3+5kbs (55)
    Holly A- 19:42 Rx
    Amber S- 4+6 kbs (55)
    Gus- 19:26 Rx
    April- 3+1 ps (10)
    Leslie M- 3+3 wb (55/10/26)
    Jacob- 3+10 wb (35/14/65)
    Tony S- 4 Rounds (65/35)
    Sarah R- 4+23 kbs (55)
    Ron E- 4@ 18:56 Rx

    Sam- 3+3 ps (75)
    Vanessa G- Mobility
    Yoli- 19:55
    Jesse- 3+20 kbs (75)
    Amanda- 3+27 kbs (55)
    Erin F- 4 Rounds Rx
    Andrea A- 3 Rx
    Edgar- 19:05 (Box)
    Yessenia- 4 (50)
    Blanca- 3+12 wb (35)
    Demaris Z- 4+3 ps Rx
    Nick Q- 4 +8 wb Rx
    Beatrice- 4+30 kbs (subs)
    Des Z- 3 Rounds
    Belinda- 3+5 ps (35)

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