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Wednesday 120801

Ricky Frausto Filed Under:
WOD

3 Front Squats
Rest 1 minute
50 Kettlebell Swings, 2/1.5 pood
Rest 2 minutes
3 Front Squats
Rest 1 minute
40 Kettlebell Swings, 2/1.5 pood
Rest 2 minutes
3 Front Squats
Rest 1 minute
30 Kettlebell Swings, 2/1.5 pood
Rest 2 minutes
3 Front Squats
Rest 1 minute
20 Kettlebell Swings, 2/1.5 pood
Rest 2 minutes
3 Front Squats
Rest 1 minute
10 Kettlebell Swings, 2/1.5 pood

Front squats, start heavy and end heavy. Treat it as a 5x3 strength day. For kettlebells, the goal is unbroken. If not unbroken, force yourself to break into as little sets as possible and/or use lighter weight. It is okay if it ends up being a little longer rest between movements than what is posted.

Post results to comments/Logwod.


A little grainy but still a great shot. This course was so much fun to do. Congrats to all that gave it a go.

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3 Responses to "Wednesday 120801"

  1. Tovar Says:
  2. Happy Humpday CFO! This is just a friendly reminder about the Celebration Party we have lined up for Friday night to recognize the accomplishments of our amazingly awesome CrossFit Games competitors! I’m proud to say that CFO is home to two of the fittest individuals in the World, as well as many other awesome athletes and fierce competitors. We need and want all of you to help us recognize that with food, drink, and fun! Festivities start at 7:30pm so feel free to show up a little before then. It should be a fun party so come prepared to hang out and have a good time. We would love nothing more than a good turnout at this event as the establishment we have reserved can accommodate well over 150 people. We hope to see all sorts of new faces, along with the old ones too of course... so be there or be square! :) As far as the dress code is concerned I have had several people ask what they should wear. I would just dress as if you’re going out for a nice night on the town or going to a wedding reception or something similar. It doesn't have to be anything fancy but you really can’t overdress. It really all depends on your style I guess and how you prefer to "dress to impress" (I heard Ricky is wearing a tuxedo with a matching sombrero). Ha! Can't wait to see you all there!
  3. paul Says:
  4. I think we should have shirts made that say "Get Stronger or Die Trying"

    That's kind of how it felt today. Those swings added up.

    198-208-218-223-228 FS and 2pd swings. Finished 25:05.
  5. pmohs Says:
  6. 272 FS with the 2 pd, those swings were hard, I think my time was about 23 and a half-ish, I need to start logging these.

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