WOD 12/1
Buy In/Cash Out
2×20 One legged Hip Extentions
2×20 Jackhammers
5 Rounds
100 M Row @ 50%
300 M Row @ 90%
10 Ring Rows @3013 tempo
*Post notes to comments
then…
5 Rounds
12 Burpees
10 Box Jumps step down (24″, 20″)
*Total Time Recorded
Our blunders mostly come from letting our wishes interpret our duties. -Eli Seigal
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.com and 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 | |
| Andrew | 12:53 (20″) |
| Mike | 8:13 Rx |
| Rob | 5:53 Rx |
| Nick | 6:31 Rx |
| Eddie | 8:34 (Sprawl) |
| Melicious | 8:10 Rx |
| CC | 9:08 Rx |
| Tannifer | 8:42 (Sprawl) |
| Colleen | 8:21 (Sprawl) |
| Stephanie | 7:39 Rx |
| Bill | 4 Rounds |
| Stephen | 8:01 Rx |
| Ray | 6:15 Rx |
| PM Results | |
| Betsy | 6:36 Rx |
| Juan Carlos | 7:04 Rx |
| Cat | 7:08 Rx |
| Chappy | 7:35 (20″) |
| Chi-Mike | 8:27 Rx |
| Patrick | 8:33 Rx |
| John | 9:34 Rx |
| Zoom | 9:08 Rx |
| David | 10:58 Rx |
| Stacey | 6:30 Rx+24″ |
| Blake | 6:56 Rx |
| LG | 8:57 Rx |
| Winner | 7:45 Rx |
| Turk | 6:38 Rx |
| Ivan | 9:09 (20″) |
| Zayra | 7:40 Rx |
| Jenn | 8:48 Rx |
| Prince | 11:15 Rx |
| Anthony | 9:04 (20″) |
| Kristina | 7:32 Rx |
| Boone | 6:06 Rx |
| Henie | 9:41 Rx |
| Debbie | 5:29 (MOD) |
| Megan | 9:22 Rx |
| Schittone | 9:39 Rx |
| Kavi | 10:24 Rx |
| On Ramp | |
| Jeanette | 3 2/3 |
| Lana | 3 |
| Tinie | 2 2/3 |
| Alan | 3 |
| Tall D | 2 2/3 |
| Allu | 2 2/3 |