RSS

Monday 101220

Ricky Frausto Filed Under:
UPDATE: The wristbands are in. Those of you that have pre-ordered, your accounts will be charged immediately and your wristbands can be picked up asap. If you would like to buy a wristband, the cost is $5. Thanks.

There will be no 7AM workouts this week. Those of you participating in competition prep are asked to join back in with regular classes (don't forget to sign up or cancel). We will resume 7Am on Monday, December 27th.

WOD
For time:
40 Wall Balls, 20#/14#
10 Kettle Bell Swings, 1.5/1 pood
30 Wall Balls
20 Kettle Bell Swings
20 Wall Balls
30 Kettle Bell Swings
10 Wall Balls
40 Kettle Bell Swings

Post time to comments/Logwod.


CrossFit Women
______________________________________

We should be receiving our white wristbands early this week for those of you that pre-ordered or for those of you that wish to buy one before Christmas. They are $5 each. I will send out an email along with updating to this blog when we get them in hand.

edit post

15 Responses to "Monday 101220"

  1. Shelley Says:
  2. 10:27 Rx'd. It was good to be back at 6:00 a.m. 2nd round of wall balls was the worst as was the last round of swings.
  3. GregP Says:
  4. Big group this morning! 13:36 Rxd I was hoping for around 12, but grip was failing on last set of KB swings.

    Great Job 6am !
  5. BigD Says:
  6. 13:09 RX'd at 5 am today. Probably would've gone better if I could breath. Ouch!
  7. BigD Says:
  8. BTW, cool seeing some CFO representation on that video!
  9. Stacie Says:
  10. It’s that time of year again for those of you looking for something to do on New Years...

    3rd Annual New Year’s Eve Bash being held this year @ Dante’s on 168th and Center in the Shops at Legacy Plaza

    FREE FOOD, BEER & CHAMPAIGNE – 9:30 PM – 2:00 AM

    $40 tickets - Live DJ - Dress to Impress and be ready to dance your ass off!

    Call, text or message myself or Dustin Tovar if you want in.

    Our friends throw this party and the last 2 years CFO has had a wonderful showing. It's always been an awesome time so grab your friends and don't miss out!!
  11. Greg MO Says:
  12. Nice to see all my 6am peeps this morning!

    8:39 rxd
  13. Hilg Says:
  14. Joined the Nooners today....

    14:11 Rx'd Definately feeling the results of the season or, should I say, my weakness for the season!

    Great to see Jake Peterson back at CFO for the Holiday break! Good to have you here, Jake!

    B
  15. Allison H :) Says:
  16. DNF - had 26 KBS left
    super scaled with 12# WB throws to bottom red line
    used the trainer pood
  17. paul Says:
  18. Today I did 21-15-9
    DL (225)
    wall ball
    ring dips

    took me about 13:30. ring dips were slow today, and doing all sets of DL and WB unbroken also really took it out of me.
  19. VanBeek Performance Says:
  20. 1st Wod... Lift plus a little running

    Full Clean... 3RM - BEST SO FAR 239#
    - hyper weight room bars have the death grip so it took a toll on my hands
    135, 185, 225, 246! - 6# PR and pretty sure thats the first time I've ever done that much for 3 ever

    Standing Press - Put this one as a weak lift so making an effort on it each week along with the usual PP/PJ/SJ
    3X6 - 75, 105, 121 - Left a little there for next week

    High Volume Hamstring Movement
    - GH Raises 3X15
    SS w/
    Heavy Standing Ab Movement
    - Cable Crunches 3X10

    Messed around with the free motion treadmill in hyper to see how it compared to regular running... pretty tough..Tried a few 90 sec, 60 sec and 30 sec sprints with 30-60 secs between for about 10 mins...
  21. Kat Says:
  22. 11:04rx'd. I hate wall balls but they weren't the problem today....the 30 to the 40 kb swings killed me. I had to break them up in sets of 10. I was tryin to beat shelley the beasts time of 1027....next time shelley! Great job nooners!
  23. VanBeek Performance Says:
  24. 90 mins later....

    50 strict chin ups... 5:29 last year in April... Havent tried it since..
    10,5,5, then 2's up to 35 then singles with a quick drop off the bar
    ** 4:29 **
  25. Eric C Says:
  26. 6 am rocked a full house today. This one was a back breaker for me. 12:50 with a failed lumbar spine on last round of swings. Had to rest a couple extra minutes to get done. Greg Mo had a good tip about using gluts and hamstring at the bottom of the swing to save the back...too bad it was after I was done.

    Good job 6 am!
  27. Tony Says:
  28. 14:09 prescribed. I'm happy with this actually, I just wanted to finish in time. Thanks to the whole 5:30 team for keeping me going.
  29. Stacie Says:
  30. 9:18 rxd

Thanks For Visiting!