Tuesday 12/27/11

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WOD

1000m Row
100 Double Unders
30 Pull-Ups

Post time to comments

Today's Classes:
5pm
6pm


Reduced Holiday Schedule
With the exception of Rookie Classes, all 7:00 AM and PM classes will be canceled through the New Year.

8 comments:

Teresa said...

7am Rookies
25 HP Snatch/PC/Fr Sq/Push Jerk (as few sets as possible)

Ziyad 75/105/105/95
Hilary 45/55/55-65/65
Bruce L. 35/65/65/35
Michele 35/45/45/45

Ziyad & Michele,
Thanks for dropping in. Hope to see you later this week! Great job everyone.

Jason said...

Ok. I am being killed here at CF Oahu. I have hit a streak of 20 minutes and longer wods, 2 of the worst being --

4 rft of

50 sit ups
40 kb swings
30 PP 95#
400m run

And

1000m row
100 each of
65# squat clean into thruster
Over bar burpees
Ring dips
OH walking lunges w 45# plate
Partition how you like.

Sick Sick Sick.

RachelRose said...

Wow Jason, that's rough!!

skeeler said...

17:00

WoD Time / After Party* Time

T Luz 7:39/~1:15
M Sullivan 11:40/3:03
M Stephen 9:05
R Lieberman 11:23/3:12 (push ups subbed for push press)
M Pratt 16:45 (red band last 5 pull-ups)

* After Party:

3 RFT, with one bar:
9 deadlift
6 hang clean (squat or power)
3 push press or push jerk or squat jerk

Steve H said...

18:00
Athlete - Wod Time

M Gross - 6:54
S Stephens - 7:50
B Bush - 8:42
B Smith - 9:53
J Dorsey - 9:29
J Southworth - 10:33
C Twaddle - 10:37
Y schreiber 10:48
S Rana - 11:25
J Burford - 11:26
E Burns - 11:46
C Renner - 12:05 (tuck Jump)
M Treas - 12:40 (200SU's/5+25 Redbnd)
E Dean - 12:50 (100 SU's/GrnBand)
B Rice - 13:28

Steve H said...

Jason,

We'll have to do both of those sometime in the next few weeks to make everyone enjoy CF Oahu's programming from afar.

Sujata said...

I used a purple band for my PUs.

jshish8 said...

NWC: A.Shishineh 7:24

I subbed 7 sets of: ~90ft sprint (with turnaround) then 10 45#SDHP for
1km row.