Monday 10.31.11 HAPPY HALLOWEEN

Today is Halloween @ CFN. Everyone is encouraged to come and workout in costume. The best costume will get a prize. Let’s get into the spirit everyone!!!

Throwdown results

dead-hang pull-ups


“Mr. Goodbar”

amrap 10

3 deadlift@315/215

6 ring dips

12 kb swings@1.5/1


1. “mr goodbar”

2. muscle-ups: 3 on the min for 10 min.  If you can’t do muscle-ups you will do 5 pull-ups on the min for 10 min.

This may be scaled.



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14 Comments on “Monday 10.31.11 HAPPY HALLOWEEN”

  1. Joel Says:

    WOD: 7rds +1, 275# DL. Competitors WOD: 5 pullups on the minute for 10 minutes.


  2. Staci Says:

    WOD: 8+10, 225 deadlift, red band for dips.

    will do the pullups later, ran out of time!


  3. Steve Says:

    Huge thank you to Gil and Jodie for putting together an awesome throwdown event on Saturday!! The WODs were challenging to say the least and everyone gave it their all. Congrats to all who participated. No matter what, we all worked hard and improved our fitness as a result and that’s what it’s all about!!


    • Gilaad cohen Says:

      Steve, It wouldn’t have felt the same without you there. You’ve been here since the beginning.


  4. Ryan Cormier Says:

    Did amanda today:
    -Muscle ups
    -Snatch Squat (135lbs)

    Did muscles up 6,2,1 / 5, 2 / 5
    Failed more then succeeded. Thought i wouldnt be able to complete rxed.
    took me 29:56… I know a new goat -.-


    • Jack H Says:

      Amanda is more of a bear than she seems, great to complete it RX’d in any time . . . and to think Speal did it in sub four . . .


  5. Mike C Says:

    WOD: 6+3 (275# (I think rx was 65% 1RM, but I did 85%) first 5 then 225# last 2)
    Did the 5 pull-ups on the minute for 10 as well.. Good endorphin rush on the drive to the office.


  6. Benson Says:

    Correction on Staci’s score for the third event… I wrote down 1 round + 12 pullups.
    Looks like I should have written total reps which would be 1 Round + 15 c/j + 20 bs + 12 pu. 1 + 47.



  7. jodie Says:

    As I worked my way up in weight on DL, I was NOT feeling 215 today, so scaled down to 195. My goal was to do the ring dips rx and unbroken. I got 6 rounds plus 11 and 6 rounds of ring dips were unbroken!! Last set was 5 and 1….annoying!

    not having huge success on the mu’s lately. Got 1 successful and about 15 failed attempts. I CLEARLY need to work on this more often. 😦

    Grayson’s MU were amazing tonight!!!! Nice going man!


  8. Heather Donnelly Says:

    6 + 9 at 165 and banded ring dips. I still cannot get unbanded ring dips. I have found a new nemesis!! 😛 Pretty happy with the wod today, though, and I didn’t feel too bad from Saturday.


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