2 sets of the following:
double-under - 1 minute
rest 1 minute
wall ball, 20lb/14lb - 1 minute
rest 1 minute
C2 row - 1 minute
rest 1 minute
wall ball, 20lb/14lb - 1 minute
rest 1 minute
C2 row - 1 minute
rest 1 minute
walking lunge - 1 minute
rest 1 minute
rest 1 minute
russian kb swing, 24kg/16kg - 1 minute
rest 1 minute
*record total reps*
“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
– Mark Victor Hansen
Carb Mouth Rinse?
*post thoughts to comments
WCCF Body Comp Crew
That crew looks GOOD!
Posted by: Sheena | October 26, 2011 at 06:19 AM
Who let Dolio into Little Moscow?
Posted by: Bozarth | October 26, 2011 at 07:12 AM
RESULTS
Early AM
Billy 303
Courtney 303
*Mindy 360
EKO 175
*Tonylicious 423
*Moran 332
*Cutler 446
*Katie 268
Dana 226
Booth 297
EBomb 218
*JWol 451
Jacob - indiv
Houdek 235
*Glascott 370
Jimbo 235
*Goodwillie 349
730am
*CJ 288
*Clark 413
*Shah 260
830am
Alice 229
Susanna 224
Tanya 205
*Banjo Mike 352
Anne 199
*Laney 302
Vicki 237
930am
Jodi 231
Topher 265
*Carmen 412
*Vernon 366
Sanjoy 296
Superfantastic job morning crew!
Posted by: jennifer | October 26, 2011 at 10:18 AM
Hey Carissa - can you e-mail me when you get a chance? python2giger at yahoo dot com
Posted by: Brenda | October 26, 2011 at 10:26 AM
ATTENTION ALL SATURDAY MORNING-ERS: Traditionally the Saturday around Halloween is a costumed WOD. Don't feel obligated, but you'll have a lot more fun and won't feel so weird around unnamed giants in womens one piece bathing suits.
Posted by: Dole | October 26, 2011 at 10:49 AM
Lota love in the Oly Room! I'll be coming back from C'dale Sat from a Career Fair. Gawd does my job know what they are doing ha! Anyways, I'm thinking of just showing up on Monday in my special workout attire for the Holiday. Thats just cuz I'm a nastyass Honey Badger and I dont give a s#!t!
Anyone doing anything Sat night for the fun? Hit me up if you is cuz Jbomb is looking.
FYI, nice work on the KB Snatches yesterday! Was totally intimidated by the thought of slinging 24kg for 5 min but it was one of those you realize I CAN do it once I START moments! Big ups for Programing.
Posted by: Jbomb | October 26, 2011 at 12:19 PM
Nooners:
Motor City Jake* 366
Calhoun* 407
Frank* 318
Pat* 396
Heather* 312
Amanda* 260
Kalish* 312
Great work lunch crew!
Posted by: Will | October 26, 2011 at 12:50 PM
I would like to revisit the "We want more Drew" campaign. We haven't had our icon of Drewness on the site for a while, and I believe it is one of the reasons it has gotton cold and rainy out as Drew always brings sunshine and fluffy bunnies.
Posted by: Brenda | October 26, 2011 at 04:40 PM
Corner Crew
5pm
*Duke 221
Matlas 457
Ana 181
*Su 258
*K 273
*Sandy 287
*Abi 271
*Houlne 297
Machete 227
*Gman 433
*Yacu 409
Miles -
6pm
*Carissa 305
*Vargas 387
*Juice 224
*Limburg 308
*Casey 402
* Ozzie 269
7pm
*Leah 300
Slowik 191
*Super G 271
*Jo 395
*Radar 246
Lights? We don't need no stinkin lights in the corner. Awesomeness all around guys!
Posted by: jennifer | October 26, 2011 at 07:46 PM
3:30pm
Blutter 205
*Nelson 291
*Leesh 177
*Kendra 318
*Orwat 329
*Taffi 240
*Dyno 219
*Tabasco 264
*Slosher 439
*Baby Maker 324
Tings - indi
Dwight - indi
4:30pm
*Kaufman 279
*Coop 378
*Dardis 223
*Much 265
*Jaime 366
*Jess 327
*Bryant 413
Chad 182
*Reid 320
*BC 390
*Newman 317
5:30pm
*Roeder 225
*Dick Roeder 216
Alt 569
Baskin 424
*Swan 367
Capone 339
*Brenda 268
*Pac-Man 307
*Waters 268
*Kyle 440
*Matt - MBS CrossFit 380
6:30pm
*Chef 353
*Brent M. 336
Ravi --
*Paco 271
Ring 343
Shorty --
*Dingo 383
*Husker 383
*Johnny Pri 197
*Jesse 563
*Catherine 292
*Emily 438
*Egan 272
7:30pm
*LT 379
*Hornet 481
*Paulina 277
*Koltse 459
*PK 341
*Finch 276
*Anthony 273
*Danny 285
*Rocco 256
Troy --
*Nuf 331
*Jeneral 337
Just another great night here at WCCF!
Posted by: J. Marcis | October 26, 2011 at 08:35 PM
Weightlifters:
5:30-
The Mechanic 75/100
Sheridan 75/87
Anja 45/90
Chamberlin 56/95
Nick The Greek 114/161
Chelsea 50/77
7:00-
Anders 97/--
KMix 60/80
KSwan 42/68
Swan 82/120
Corro 87/122
Gumby 92/112
JSick 120/--
LK 49/78
Great work tonight in the Oly room! Loads of PRs!
Posted by: Will | October 26, 2011 at 08:36 PM
Maner, however, took subjects who were married or living together monoga-mously and asked half of them to write about feelings of love for
their partner and the other half to write about a happy experience.
Posted by: UGG Boots | December 15, 2011 at 07:08 PM