WOD 11/30
Buy In/Cash Out
One legged hip extension 2×20/leg
Jackhammers 2×20/leg
5 Rounds
3 Snatches
rest :30
20 Walking Lunges (total)
rest :30
3-6 Kipping Pull-ups (this can be scaled up to CTB, or MUs stay within the rep range though)
rest :90
*Post weights, and notes to comments
then…
12-6-3
Snatches
Yoke Lunges (total)
Handstand Push-ups
(See Chart for weight)
*Time recorded
All men who have achieved great things have been great dreamers. -Orison Swett Marden
Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ! If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.comand let us know! We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!! It is that time again…time for Ladies’ night! Since last time was such as smashing success, we have decided to have a repeat performance! We will meet at Milanos Cafe at 7:30pm on December 6th. See you all there!
| AM Results | |
| Nick | 7:48 (115lb) |
| Tow Matt | 8:16 (75lb, Pike) |
| Stephen | 7:22 (65lb, Knee Pike) |
| PM Results | |
| Cat | 6:46 (53lbs, Pike) |
| “G” | 6:28 (53lbs, Pike) |
| David | 6:44 (67lbs, Pike) |
| Winner | 6:16 (45lbs, Pike) |
| Julie L. | 9:20 (35lbs, Pike) |
| Christy | 7:54 (40lbs, Pike) |
| Blake | 11:57 (115lbs) |
| Chris | 13:50 (95lbs) |
| Sleeves | 11:52 (115lbs) |
| Jerry | 7:43 (105lbs) |
| Carissa | 8:06 (50lbs, Pike) |
| Kristin | 7:44 (45lbs, Pike) |
| Jenn | 9:26 (40lbs, Pike) |
| LG | 9:30 (55lbs, Pike) |
| Skipper | 8:29 (68lbs, Pike) |
| Anthony | 8:26 (55lbs, Pike) |
| Melly | 8:38 (35lbs, Pike) |
| On Ramp | |
| Cecilia | 3 |
| Kathleen | 3 |
| Kayla | 3 |