WOD 12/6
Buy in/Cash Out
Narrow grip over head squat 2×10 @ 32X2
“Helen”
3 Rounds
400 M Run
21 Swings (24k, 16K)
12 Pull-ups
then…
Oly/Gymnastics Skill Work:
4 Rounds
5 Clean Pull-unders
Rest :30
:30 L-Sit Hold (Fraction as needed)
Rest :30
:30 Handstand Hold (Fraction as needed)
Rest 1:00
A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals. -Larry Bird
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 TONIGHT. See you all there!
AM Results | |
Mike | 11:59 Rx |
Tannifer | 11:51 (12lbs, Jump) |
Andrew | 12:48 (16K, Jump) |
Chaz | 11:51 Rx |
Ray | 9:55 (16K) |
Rob | 9:59 Rx |
Bill | 10:38 (2 RNDS, 16K, GB) |
Stephanie | 11:50 (12K, GB) |
Melicious | 13:08 (BB) |
Noon | |
Stephen | 13:47 Rx |
Heather | 16:12 (12K, BB) |
Chappy | 14:52 (12K) |
Nugget | 7:52 Rx |
Wes | 9:43 Rx |
PM Results | |
Blake | 9:36 Rx |
Patrick | 10:54 Rx |
Chi-Mike | 10:41 Rx |
Chris | 11:10 Rx |
Jables | 12:41 Rx |
G. | 13:50 Rx |
Winner | 13:54 Rx |
Kristin | 14:25 (12K, Band) |
Boone | 9:19 Rx |
Sleeves | 9:16 Rx |
Christy | 13:33 (12K) |
Stacey | 9:25 Rx |
Skipper | 10:55 (20K) |
Jerry | 10:48 Rx |
Kavi | 12:20 (35 lb, Band) |
Kristy | 12:02 (12K, Band) |
Jenn | 12:14 (12K, Band) |
Prince | 13:21 (16K, Band) |
Anthony | 13:36 (16K, Band) |
Carissa | 17:22 Rx |
Cody | 11:18 Rx |
Megan | 14:20 (BB) |
Aubrey | 14:29 Rx |
Zoom | 18:34 (BB) |
Liz | 15:34 (MOD) |
Jordan | 19:45 (12K, GB) |
On Ramp | |
Jeanette | 4:45 |
Lana | 4:57 |
Alan | 5:09 |
Tall D | 5:10 |
Allie | 5:46 |
Tini | 5:36 |
Kayla | 5:12 |