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Monday 120716

Ricky Frausto Filed Under:
WOD

We're taking a little bit of a left turn with our programming for a while. No more skill/strength & conditioning on the same day. You'll get either one, the other, or maybe skill on a conditioning day but no strength & conditioning but I promise, it'll be worth it. And you'll have more time to learn because of it. We need to learn more. As we continue to grow, we must ensure that all our members have an opportunity to learn how to Olympic lift correctly (contact w/ bar) and have quality gymnastic's coaching.

We're also bringing back coach led warm-ups for a while, starting Tuesday. It's good to change it up a bit. Let's all dedicate ourselves to being better than we were yesterday!

Team America (courtesy of Outlaw)

In teams of two, complete the following for time of:
100 Kettlebell Swings, 1.5/1 pood
50 Burpees
15 Muscle ups
10 Snatches, 186#/121# (any style)
15 Muscle ups
50 Burpees
100 Wall Balls, 20#/14#

If you do not have muscle ups, you will work chest 2 bar pull ups, 15 for each of you. If you do not have chest 2 bar, chin above will suffice.

Scale snatches to A) 164#/109#, B) 142#/99#, C) 125#/87#, D) 110#/77#, or E) 88#/64#. For every letter you drop, add one snatch to your total.

Post score to comments/Logwod.


Yes it is!

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9 Responses to "Monday 120716"

  1. Addi Says:
  2. This looks awesome. If tomorrow's flights go as planned, I may try to crash 6:30 class.
  3. pmohs Says:
  4. Kyle and Stacie are awesome! They are both some of the most encouraging and enthusiastice people in the gym! It's always a pleasure to be in the same class as them.
  5. Shelley Says:
  6. Congrats to Stacie and Kyle on an awesome performance this past weekend!

    Not only are you great athletes, but you're both great supporters/motivators to so many here at CFO!
  7. Eric C Says:
  8. Great job Kyle and Stacie!

    We had so much fun watching you guys compete this weekend. We were counting reps and screaming at the computer for 5 days! It was a blast!

    What great representatives of CFO!
  9. paul Says:
  10. I LOVED watching Stacie and Kyle over the weekend! You guys kicked some serious ass! It was amazing to see!!

    Teamed up with Danny today and we got through 41 wall balls, scaling snatch weights to 154 and 142 (I did all mine at 142). I like this one a lot, and was very happy to get solid snatch reps at 142 right after doing MU.

    Danny, you were a muscle-up MACHINE today! Nice work as always, bro!
  11. Paula Says:
  12. I've been slacking on blogging recently. I looks like I'm not the only one.

    Teamed up with Tara today. We broke up the KB by 10's then we agreed I'd do 10 burpees to her 5 and she did all but 3 snatches at 77#...after KB, burpees, and PU the snatches were tough for me. I did a couple kipping PU's then went to strict with the green band and broke up by 5's. Nice work Tara! You killed those snatches!

    Great job 4:30!!!

    Congrats to Kyle and Stacie on their inspiring performances this weekend! It was a blast to watch.
    Way to represent CFO, Nebraska, and the North Central region! CFO was "on the map" before but now there is a huge ass star on it!
  13. BigD Says:
  14. Congrats to Kyle and Stacie! So inspiring seeing them kick ass!
  15. Lauren F. Says:
  16. Congrats, Stacie and Kyle!! You guys are such an inspiration to watch and cheer for!

    Teamed up with Stacey Sigmon today and we got through 5 wallballs. We split everything down the middle and were able to keep a steady pace w/ someone always working. Took a little time during the snatches to pick up some tips and cues from Ricky, but glad that we did! Used 77# and for once, these felt great! Scaled to jumping pullups (whomp whomp) for me.

    Great job as always, 5:30!
  17. Steve Says:
  18. With Shamrock, we made it thru 21 wall balls. Thanks Mike.

    And again, congrats to Stacie and Kyle.

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