WOD: 11/21/14

Skill
Practice Hang Cleans in preparation for the HTD on Saturday.  DO NOT go heaver than 70% of your 1RM.  Focus on improving speed and stability.

Conditioning
“Annie & Cindy”
50 Situps & Double Unders
1 Round of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
40 Situps & Double Unders
1 Round of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
30 Situps & Double Unders
1 Round of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
20 Situps & Double Unders
1 Round of “Cindy (5 Pullups, 10 Pushups, 15 Air Squats)
10 Situps & Double Unders

Note: This is all 5 Rounds of Annie (50-40-30-20-10), and 4 rounds of Cindy.

If you’re competing tomorrow, we recommend an 8 minute hard cap.

Holiday Throwdown Details:
Arrive at 8:00 – 8:15 AM.
Start warming ups for Cleans at 8:30
National Anthem at 9:00
Heats Start at 9:10
Heats finish at Noon (if we stay on time)

Feel free to bring some food and hang out afterwards for a pot luck.  We’ll be grilling a bunch of meat, so bring something to eat with it, or a six pack of your favorite post-competition beverage.  Remember, everyone loves bacon and homemade cookies.  Bacon – plain – everyone loves it.

Get excited for Saturday.  It’s looking like it just might be CFM’s best day ever.

1 thought on “WOD: 11/21/14

  1. Paleo Retest
    John S. 7:35/155
    Kristi 8:54
    Liv. E. 10:12
    5:30AM
    Wendell 11:53(3rds)
    Todd 13:08
    Beka
    Sam 14:07Rx+
    Mel
    Javier 13:43(s)
    Lou 10:30(s)
    Dan 15+(s)
    Cuttone 12:00Rx
    Pat 10:33Rx
    Dina 14:47Rx
    Vanessa 9:57Rx
    Erin 13:20(5pu)
    Eric 14:35 R
    Brian F. 12:27(s)
    Keith 12:42Rx
    Kelli 8 min. cap
    Harley 9:53 Rx
    Baseline:
    Robert
    6:30AM
    Kristi
    Valerie E. 14:20*
    Tami L 14:45*
    Tammy VZ 13:30*
    Charissa B.
    Vicki E. 17:00*
    Jennifer E. 12:47*
    8:00AM
    Jeremy F. 11:16Rx
    Veronica T. Cap
    Olivia V.
    Luciana J 14:44(5pu)
    Carlos Z. 15:01Rx
    Yoshimi 19:34Rx
    9:00AM
    Cody H.
    Chad E.
    Shauna 13:06*
    Sid A. Cap
    Julie Cap
    Andrew A. Cap
    Brian G. Cap
    Danalyn Modified
    Jen Dj Cap
    Nicole S. 14:57 (1/2 DU)
    Alyssa 14:45(1/2 double-under)
    Sarah A.
    Sue S.
    Adriana
    Lauren
    Tony
    Tara
    4:30PM
    Ron E.
    Amber
    Paul
    Amanda
    Eric 11:08 r
    Case
    Liv. E.
    Luis L.
    6:30PM
    Curt 12:30
    Alicia 12:27
    Nadine
    Sergei
    Goodwin
    Nita

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