TGIFFFF!!!!! June 15/12

15 June 2012 by , 5 Comments

Team CFD at Regionals - Cynthia looking ready to bite someone's head off!!

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There will be a group workout at CFD on Saturday, JUNE 16/12 @ 10:00am (be sure to arrive ahead of time to warmup and be ready to roll) – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!!  COME SEE, COME CHEER, COME TRY!!!  See you all then for some CFD-style fun!!!

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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

(replace 1 muscle-up with 4 pull-ups/ring rows and 4 ring dips/push-ups)

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!

5 Responses to “TGIFFFF!!!!! June 15/12”

  1. Wendy 15 June 2012 at 6:48 am #

    Great work out this morning, but didn’t have my usual energy level this AM :( However, this morning’s WOD succeeded in increasing my energy for the rest of the day !! :) So it’s all good :) AND IT’S FRIDAY :)

    WOD: “Amanda”

    Three rounds, 9-7- and 5 reps, for time of:
    - Muscle-up (replace 1 muscle-up with 4 pull-ups/ring rows AND 4 ring dips/push-ups) (COMPLETED 36-28-20 RING ROWS & 36-28-20 PUSH-UPS (FEW REGULARS, BUT MOSTLY ON KNEES)
    - 135 pound Squat snatch (USED 35lb BAR ONLY , AS NEEDED TO WORK ON MY TECHNICAL SKILLS ON THIS ONE.. LOL)

    TIME: 17:30

    Great job everyone ! Happy weekend !

    Reply
  2. Karine 15 June 2012 at 8:31 am #

    Very nice work Wendy!!! :-)

    Reply
    • Wendy 15 June 2012 at 10:11 am #

      Merci Karine :)

      Reply
  3. Steph 15 June 2012 at 6:56 pm #

    As Rx’d

    14:55

    Reply
  4. Karine 18 June 2012 at 11:08 am #

    Wow, very awesome Steph!!!

    For me, well, I had every intention of going for a WOD during my lunch, but our daughter had other plans for me… poor thing started a bladder infection in the morning, so we spent the day and evening at the emergency!! :-( Thankfully, after she started meds, she’s better!! *knock-on-wood*

    GREAT WORK EVERYONE!! :-)

    Reply

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