WOD 1/11

Buy In/Cash Out
3 x 10 Pike Push-ups
or
3x :20 accumulated seconds of:  Chin-up Holds (CTB, False grip CTB, or Ring False Grips)

5 Sets
Barbell Complex
5 Clean Grip Deadlifts
3 Power Cleans
2 Clean Pull-unders
Rest :30
6-8 Dips/Ring Push-ups/Push-ups
Rest :30
6-8 Kipping Pull-ups
Rest 2:00
*Post loads and notes to comments

then…

5 Rounds
5 Strict Chin-ups (weight if needed)
10 Push-ups
50 M Farmers Walk (55lbs, 35lbs)
*Time recorded

Leaders lead the way. Not just on the easy ones you take the tough ones too. -Major Dick Winters

Rest in peace

Announcements:
-The Circle of Awesomeness Challenge page has been updated!  Take a look here
-CFA ladies’ Night is moving to Tuesdays.  Our first ladies night for 2011 will be TONIGHT at Tristy’s house at 7:30pm.  We hope to see everyone there!!  811 West Slaughter Lane Apt. 4006, Austin TX 78748.

Austin Gorilla Run January 22nd!

AM Results
Nick 4:45 Rx
Rob 5:17 Rx
Jerry 6:25 (50lb)
Kirk 6:39 Rx
Chaz 6:49 Rx
Gena 7:31 Rx
PM Results
David 10:19 (GB)
Brian 9:09 (BB)
Blake 6:37 Rx+FGx5
Cat 8:37 (BB)
G. 8:54 (BB)
Betsy 9:53 (RB, BB)
Kristin 10:26 (BB)
Stacey 7:29 Rx
Sleeves 6:42 Rx
Carissa 8:43 Rx
Christy 7:16 (BB, K)
Fro 8:56 Rx
Jables 9:00 (BB)
Tasha 8:16 (GB, K)
Winner 7:57 (BB, K)
Bruce 4:44 Rx
Geno 6:53 Rx
Jenn 7:32 (BB,K)
AG 8:01 (BB)
LG 9:40 (MOD)
Kristi 7:27 (BB,K)
Jose 7:58 (GB)
Skipper 7:26 (WB)
Sarah 8:13 (GB, K)