WOD for 08 AUG 2016

0500 and 1130 for Crossfit, 0640ish for Barbell Club at Fredericks Gym


Here is some picture motivation:

Coach James beasting on some serious DL weight.



This coming Friday on 12 August, I am planning on having a CF89 get together at my house at 6:30 P.M. I was going to provide some food and do a short Bible study on Spiritual Fitness. This is a good opportunity for everyone’s families to meet and put faces to names so let me know if you want to come and I will shoot you my address. I will remind throughout the week in case you forget.


Warm Up:

Complete as many rounds as possible in 7 mins of:

(casual pace)

Row, 250 m

10 Burpees

10 Ring Rows

10 Shoulder Taps


Hero WOD:


21-15-9 reps, for time of:

Handstand Push Up

Ring Dip


(Importance of WOD tracking, last time I did this I did it in 11:21 albeit I did it strict but this time I am going for sub 5 minutes. Goals are important.)


Rowing WOD:

Each for time: Row:

5x 500 m Rest 1 min between efforts.


Core building:

For time:

50 GHD Sit-ups

2 thoughts on “WOD for 08 AUG 2016

  1. Did J.T. in 8:00. Went out super hard and died super hard.
    Nick knocked it out in 7:27
    Cruz did it in 15: something
    We then went on to work up to a heavy hang clean at 242 and then did 5×1 at 230.
    Lisa knocked out a hang clean at 176ish and made it look goooooood.

    Was super fun!

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