For time:
Run 200 meters
10 Plate Slams, 55#/44# plate
Run 200 meters
20 Toes 2 Bar
Run 200 meters
30 Kettlebell Swings, 1.5/1 pood (unbroken)
Run 200 meters
40 Push ups
Run 200 meters
50 Air Squats
Run 200 meters
40 Pull ups
Run 200 meters
30 Double Unders (unbroken)
Run 200 meters
20 Kipping Handstand Push ups
Run 200 meters
10 Box Jumps, 24" box + 2 red bumpers
Run 200 meters
In order to get through the 30's, they must be unbroken. If you break up the swings or double unders, you must start over at 1 until you get them unbroken. The plate slam is similar to a ball slam only you don't bounce it off the floor. You put it there and pick it back up. Handstand push ups must be kipped (no strict).
Scale as necessary. Cut-off is when everyone gets done. Because of this, if you finish and there are others working out, I better see you motivating. Community is important to this gym, it better be important to you!
Post time to comments/Logwod.
We would like to send a huge shout out to two people. Both Hira Ahmad and Karen Wattier got their very first handstand push ups this week. This is a tremendous achievement and we're very proud of them. Empowering to say the least. Congratulations ladies.
Tough WOD ahead tomorrow! I'll be cheering you all on in spirit.
Dates are July 27-29 in Lincoln. There are divisions for elementary age all the way to individual masters as well as team and team masters.
I can't tell you how broken up I am about being out of town for this workout. Missing running & toes-to-bar & double-unders? Oh yah, and pull-ups and handstand push-ups? Did I mention running? Tragic.
26:20 rx'd
pushups and pullups slowed me down, as expected, and I had to restart my DUs once (tripped on #27. Devastating!), but everything else moved along smoothly. HSPU were 5-5-5-2-2-1. Wanted 5s, but they felt strong. T2B were unbroken, and I felt like I could go forever. Really locking in an efficient technique on those, and I love it. Runs weren't necessarily fast, but I focused on POSE form, and it helped keep them from getting too painful.
Great work, 9 am! Fun as always.
That was a lot of work, but good.
Oddly enough, I fell apart on the kipping HSPUs. I need to work on these. I am way more comfortable with strict.
Runs were more like a mall walk. hahaha. Used them to recover a bit.
Nice job Hira and Karen. Super proud of you guys. Also, cheers to the offical CFO team and individual qualifiers.
Broke up T2B in 2 sets of 10, pushups started 6,5,4, then mostly 3's and 2's even some singles but just tried to not rest much. Pullups were sets of 4 to 20 I think then 3's and 2's even a few singles (again just tried to minimize rest).
Pushup and pullup form felt good though.
HSPU's were sets of 2 and then singles. These didn't feel as strong as when we did Diane.
Thanks for running the last 200 with me Regina. I normally like sprints, but none of these were fast given the type of workout these were mixed in.
Good work nooners!!
Congrats to the individual CFO Games qualifiers and to the CFO team that will represent at Regionals. I plan on being there to cheer everyone on. You guys/gals will do great, and I'm proud to have trained alongside all of you.
Congrats to all the individuals competitors and the Team members who qualified for Regionals!! Its been fun watching you all train and compete in the open! You all inspire me! I can't wait for the road trip to Chicago to cheer you all on!!! I'm so proud to be a part of CFO! Not only do we have world class, top notch coaching but the best damn community a person could ask for! R
Thanks to all the CFO coaches and to every member...old and new...that make CFO the gym it is! I Love you all!!
I really wish I could make it in for this one! No...I really do! It hits almost every weakness of mine! I WILL do this in the next couple weeks! I'm headed up to South Dakota for the weekend! Enjoy the beautiful weather!!!
Have to echo all the congratulations to the athletes going to regionals. It has been so fun to watch everyone train and compete -- hope we can be there to cheer you on in Chicago. Huge thanks for the warm welcome you all have extended to us, and to all of the coaches for putting as much into a couple of newbies as you do into world-class athletes. We are lucky to have CFO!
Missed unbroken DUs on the 1st two attempts but, got good and pissed and popped of 30 in a row.
Nice seeing another large 5am class!
Also, congrats to all the CFO athletes who qualified for regionals. Going to try to go, but if I can't I'll be cheering from here!
I love how many people are thinking of making the trip to Chicago - it means a lot. Having a cheering section both at home and at the event is more motivating than I can say. This gym is the best. And it's been making me extra sappy this year. You guys suck.
GDawg, you'd better not eat all the boozy bears before the final event on Sunday.
it's been great having a full class at 5am! Keep it up folks!
A big congrats to all that qualified for Regionals! I won't be in attendance but will definitely be thinking of everyone!