For time:
400m Run
30 Box Jump 24"/20"
30 Pull Ups
400m Run
30 Kb Swings 53#/35#
30 Push Ups
400m Run
30 SDLHP 53#/35#
30 Wall Ball 20#/16#
400m Run
Post times to comments.
How to do a KB Swing by Chad Bell.
Use your aggressive hip extension, not your arms, to move the weight. How? Squat, keeping your head and chest up, violently extend your hips, keeping your heels rooted to the ground, keep your arms straight the WHOLE time, and pull your head and chest through your shoulders at the top, then smile at your trainer! Nice KB Swing Chad!
Chad, you da man! You’re looking a little bit like Robert Deniro in Cape Fear. If I didn’t know you were a law enforcement officer and a nice guy I might be afraid of you. ha
Keep rockin it buddy.
Happy Birthday Paul!
Thank you, Tony.
Hey Chad, you had a kick ass time for the workout. I didn’t even notice it ’til just now. I told you all your hard work is gonna pay off. PHD = Persistance, Hard work, Dedication. That’s always going to be the formula.
Happy Birthday Paul Have a great day….
Whew! We had such a great class today. There were 39 of you, a mixture of our regulars, a few that have been a couple of times, and a whole lot of 1st timers. The class was so large I needed to add an addtional WOD. Everyone did awesome and I appreciate everyone’s cooperation and hard work!
Original WOD
Lisa M. 20:38 RX
David 21:51
Tyler 25:50
Brad 18:59 RX
Cris 16:07 RX
Tina 24:10 RX
Dave 20:20 RX
Steve 18:00 RX
Emily 18:23 RX
Kevin 18:21
Julie 22:38
Ed 23:37
Dan 23:59
Briley 22:32
Carrie 22:31 RX
Hilda 24:17 RX
Bill R. 21:15
Traci 24:19
Al 27:23
Option B.
3-5 Rounds
400m Run
5 Burpees
10 Squats
15 Sit Ups
20 Lunges
George 16:32 (5)
Frank 23:00 (2.5)
Wendy 20:34 (3)
Bonnie S. 16:45 (3)
Jeremy 19:25 (3)
Bill 21:06 (5)
Mike 14:02 (3)
Audria 14:43 (3)
Kathleen 20:39 (5)
Hedda 24:18 (3)
Bernice 18:05 (3)
Christy 24:20 (5)
Joy 26:20 (4)
Nina 24:43 (4)
Heather 24:07 (4)
Kenny 24:07 (4)
Nick 24:23 (5)
Dawn 19:20 (3)
Bonnie 23:02 (4 with 1/2 the reps)
Piper 27:44 (5)
Thank you Diana. Thanks for the wonderful gifts.
Thank you all for showing up. It definitly blew my mind to see all those people running around with smiles on their faces. Red, sweating faces. To all first timers,mark your calanders and make it a date every Sunday. Soon you’ll see once a week is not enough. To all the JDM Salon personnel, thank you for coming in to see what happens here at CFEC. Kathleen,Emily what a pleasant surprise to see you two. Dawn, thanks for bringing your family. And to all the regulars, thanks for helping out and making these new folks feel so welcome. Thank you all for sharing in my passion.
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