For time:
100 Toes 2 Bar
75 Box Jumps, 24 inch box
50 Overhead Squats, 93#/64#
25 Ring Dips
There is a 20 minute cut-off to this workout. If you do not have ring dips, you may substitute ring push ups and/or hand release push ups. Scale reps and/or weight as needed to finish before the cut-off.
Post time to comments/Logwod.
Do this mobility after the workout. You will definitely have some inflamed achilles' tendons after all the box jumps so take some time to take care of them since they obviously take care of you.
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If you haven't already heard, we are going to be trying out a 9am class during the month of November. If the attendance is legit, the class is yours. If it isn't, bye-bye new class. From what I hear though, it seems as though it might be a hit. What do you think? Post some words to comments.
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Big reminder that there are no Saturday morning classes this weekend in lieu of our amazing game of Ultimate Med Ball. You will not want to miss this if you have some free time available. It goes from 9-12pm on UNO's football field. If you want to play, we'll see you there. Family and friends are welcome to join us.
9 am class is great - it only works for me on Mondays, but it's going to make my Mondays so much better.
Also, go to Ultimate MedBall if you can, kids! It's the most fun event CFO puts on. I'm super bummed I have a meeting, and I'll have to miss it for the first time since it started. So it's also a rare chance to go to a CFO event safe from my heckling and general obnoxiousness. Don't pass this opportunity up! They don't usually get rid of me this easily!!
For the first time ever I have to miss ultimate med ball. I'm not happy about but I HAVE to get this basement project finished before our baby comes, and the clock is ticking.
Also, can't wait for the Petersen's bonfire. Definitely a fun time of year to be a CFO member!
Also the new 9:00 time spot will work well for me.
i finished T2B around 9 minutes and was glad they were over. The rest went pretty smooth. Box jumps were steady and OHS broke into 3 sets. Ring Dips were a nice treat.
Everybody did great job at noon today.
Focused on managing reps smartly - something I'm terrible at when it's a movement I like, like toes to bar. Had planned to do 5s on those to be conservative, but I got excited and went with 8s. Those held until almost 60, then it was 6s until about 85 and then it was just get them done. If I had gone with 6s from the beginning, I would have been set, but I'm glad to know I can hold 8s for that long.
Box jumps and OHS I gamed perfectly, but probably took more rest than I needed. Ring dips were 3s until 18 and then I just chipped away. I didn't think those would go as fast as they did. Felt good to finally be comfortable with OHS again.
Love seeing all the new people popping up. Jason and Troy - I know I saw you both around during your one-on-ones, but it was nice to finally meet you! Good work tonight!
Just happy to finish this beast!