**This Saturday CrossFit Sac will be visiting our box! There will be a workout doable by all and sign-ups for heats will be on a first-come-first serve basis. Doors will open at 8:00, the WOD briefing will begin at 8:30am.**
Workout of the day for Friday February 8, 2013
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thruster, 100/65 pounds
3 Chest to bar Pull-ups
6 Thruster, 100/65 pounds
6 Chest to bar Pull-ups
9 Thruster, 100/65 pounds
9 Chest to bar Pull-ups
12 Thruster, 100/65 pounds
12 Chest to bar Pull-ups
15 Thruster, 100/65 pounds
15 Chest to bar Pull-ups
18 Thruster, 100/65 pounds
18 Chest to bar Pull-ups
21 Thruster, 100/65 pounds
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Comments 19
Look forward to a great WOD to end the week!
So I made it back to crossfit tonight and it was fabulous! The last round of burpees were hard but I did the best I could at this time. Looking forward to my next WOD. Thank you everyone there tonight for support and fabulous times.
Oh yeah I got my 4pts today: WOD, Strech, Comment and my goat for the day burpees again at home, ahhh!!
Nikki DeCillis
Burpees in class and burpees at home, nice work, keep it up!
This looks like a Fran WOD
That’s what I was thinking…sort of a Fran prep.
It’s Nickname is “Forever Fran”!
Happy Birthday Jesse! 🙂
Thanks Riza : )
Glad that Lonnie guy doesn’t work out in Roseville.
Todays mobility piece for 12.5
http://www.mobilitywod.com/2012/03/games-open-12-5-sneaky-and-less-obvious-prep-for-the-old-favorites.html
Thanks Joey!!
I am a beas! Oh my God I love Lonnie! How come he doesn’t workout at CFRV?!? I think we could get more women involved in crossfit if they knew men would be wearing panties whilst WOD’ing.
LOL! 🙂
Jesse you’re the man! Happy birthday! Hope you enjoy your day brotha
Thank you sir!
I think I would be a little grumpy if I was working so hard and a guy was jumping around in his underwear (and easily doing the WOD).
Fitness Lonnie!!! What a crack-up!!!
I fell asleep before I could make a comment yesterday. Just barely made it tonight! Must say that my knees are super sore this week. They got a good workout with squats, wallballs, deadlifts, thrusters, etc. Been practicing my double unders which probably made it worse. I was happy with my run today…huge difference from when I started a year ago!
Good work Lois! Keep it up!