Monday 4.23.12

Attention CFN athletes!!

We will no longer be offering the 4pm classes. The demand isn’t quite there yet.  

Barak finishing up his burpee box jumps

Squat Clean

1 – 1 – 1 – 1

work to your heavies 1 for the day.

for those of you who are new to CFN: You will power or hang power clean(depending on how comfortable u are with the movement) the bar and then ride the weight down in the front squat.

“Jump and Pull”

3 rounds

30 box jumps@24/20

15 hang power cleans@135/95

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9 Comments on “Monday 4.23.12”

  1. SACKrifice Says:

    Wait!!! Ohh nevermind… thought you where talking about the demand for the AM classes and demand. Cuz we all know you cant spell AwesoMe without an AM.


  2. Jack H Says:

    I just found this and did not know what to do. Quadruple bodyweight deadlift for 10 reps . . . .


  3. Joel Says:

    PWC – 205, 215, 225 (failed twice before getting it), 235 (did not get it, failed three times, but definitely think it can get it next time).

    WOD: 7:05 Rx


  4. Ryan C Says:

    Now these are kettlebell swings


  5. Ryan C Says:

    Regional Team WOD: 14:14


  6. Nick C Says:

    Snatch pull and snatch/ohs
    Regional team WOD 4- 11:41


  7. Heather Donnelly Says:

    Snatch pulls at 115. Felt pretty good.
    Power Snatch/OHS, first two at 90, second two at 85.
    Wod: 16:10. First round at 95 slowed me down a lot, but it felt good.
    Too tired for muscle up practice after, so I’ll do more tomorrow or Wednesday. 🙂


  8. Michele Says:

    Snatch pulls @135#
    Snatch/OHS @95#
    WOD: 12:35rx


  9. Jodie Says:

    snatch pulls at 125. Felt ok
    80% snatch at 92, 4×2 w ohs after each. Felt good.

    Comp wod 4 was going great til I rolled my ankle coming off the pull up bar. Took about 30-45 sec to walk that off :-/. Finished at 14:04. Damn ankle!

    Needless to say that pistol practice wasn’t happening after that. 😦


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