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Tuesday, 08 October 2013 / Published in WOD2

Wednesday 10.9.13

4 rounds each for time of:

Every 4 minutes complete:

550 M Run (1 lap around complex)
6 Unbroken Power Snatches 

Post fastest and slowest times and loads to comments.

1) Back Squat 3 x 4

What Really Matters to Pat Sherwood

10 Things Succesful Athletes Do-Lift Big, Eat Big

High Intensity, But…

SEALs vs. Ninjas?

Nutrition Clinic Thursday, October 10th 6:30pm (free to CFM members 10$ for non members)

The “Shed The Winter Coat Before Winter Nutrition Challenge” will officially begin Monday, October 14th.  If you plan on participating please sign up at gym.

“When discipline is sown, like a good seed, it yields a harvest of things that fulfill and satisfy us, things that make us happy and release peace and joy in our lives.”~Joyce Meyer

27 Comments to “ Wednesday 10.9.13”

  1. Michael S says :
    October 9, 2013 at 8:18 am

    BS 275/295/295

    WOD 3:03/3:11 @ 115 lb

  2. Ray Gutierrez says :
    October 9, 2013 at 10:20 am

    2:08/2:04/2:03/2:03 @ 165

    BS 325/335/345

  3. Patrick Garrett says :
    October 9, 2013 at 3:13 pm

    155/185/205×3 BS
    2.54/3.04/3.15/3.19 @ 75

  4. Cindy says :
    October 9, 2013 at 5:30 pm

    3:03/2:38/2:40/2:38 @ 45#
    Just can’t seem to get the technique down for the power snatch 🙁
    SWOD: 95/105/110

  5. Mama Jenny says :
    October 9, 2013 at 5:35 pm

    4:06/3:30/3:45/3:50 @35
    SWOD PR BS-100lbs

  6. Zack Lovingood says :
    October 9, 2013 at 5:38 pm

    2:08/2:23 @170
    BS 315×3

  7. Zack O. says :
    October 9, 2013 at 6:35 pm

    3:45/4:10/4:30 115lbs
    BS 405/405/425

  8. Penny J says :
    October 9, 2013 at 7:00 pm

    BS 135
    WOD 2:24/2:24/2:29/2:26 at 65

  9. Kim J says :
    October 9, 2013 at 7:14 pm

    BS 125X4
    3:20/3:38

  10. Matt W says :
    October 9, 2013 at 7:33 pm

    BS 225/225/225
    2:23/2:28/2:42/2:32 @ 105

  11. Keith says :
    October 9, 2013 at 7:34 pm

    That was Keith’s

  12. Frank says :
    October 9, 2013 at 8:18 pm

    BS: 225/225/225
    WOD: 3:16/4:05

  13. Miranda says :
    October 9, 2013 at 8:53 pm

    BS – 125
    2:33/2:35/2:41/2:42 @ 55lbs

  14. John J says :
    October 9, 2013 at 9:00 pm

    BS….225
    WOD 2:46/2:56 (105)

  15. Joel Irwin says :
    October 9, 2013 at 9:07 pm

    BS @315, 2:50/2:51/2:50/2:47

  16. Jennifer says :
    October 9, 2013 at 9:40 pm

    BS-115/125/125
    Appx 4:00 per round(55)

  17. Brandy Farmer says :
    October 9, 2013 at 9:44 pm

    BS 165/170/170 PR!!!!
    WOD: somewhere around 3 minutes ish @ 65 lbs

  18. Stacy B says :
    October 9, 2013 at 9:46 pm

    BS 150X4
    3:13/3:12/3:11/3:02 @55

  19. Twiggs says :
    October 9, 2013 at 9:56 pm

    245/265/275
    2:49/3:00/3:07/3:08 @125

  20. Tim H. says :
    October 9, 2013 at 9:59 pm

    BS: 225
    WOD: 2:47/3:28 @ 115

  21. Matt W says :
    October 9, 2013 at 10:15 pm

    BS 275/295/295
    2:49 fast, 2:50 slow

  22. Shawn J says :
    October 9, 2013 at 10:22 pm

    BS 325/335/345
    2:30/2:42/2:51/2:56 @ 145

  23. Greta says :
    October 10, 2013 at 6:44 am

    BS 125
    2:56/2:57/2:56/2:54

  24. Erik Laney says :
    October 10, 2013 at 7:20 am

    2:20/2:28
    BS 365/385/404

  25. Amy Brown says :
    October 10, 2013 at 8:34 am

    BS 125
    WOD – 2:51/2:48/2:50/2:48 @55

  26. Autumn says :
    October 10, 2013 at 9:44 am

    BS 75 3×4, tried a 1 rep 95lb, TOO HEAVY, still on my toes instead of heels
    WOD 550 consistent 3ish each from 1st to 4th round. Snatch 35lb. Got about a 25-30 sec rest between rounds.

  27. ashley says :
    October 10, 2013 at 9:47 pm

    2:21/2:34 @95

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