Sunday, April 8, 2012

Monday 9 April Group WOD

Well, I got all motivated and excited all over again after a weekend full of reports of good runs!
I am glad to hear that CF has helped everyone maintain/gain a high level of fitness...cardiorespiratory endurance in particular!  Keep it up!

Tomorrow's WOD will require a little bit of skill work beforehand.  So, we have to warm up in a timely fashion!  If it feels like I am hurrying you along, its because I want everyone to get out of there on time. 

5 RFT (rounds for time)

7 full-squat cleans (we will scale to Hang squat clean) 155/105
14 Kettlebell Swings

See you in the morning!


  1. Fun stuff! Leigh coached me this weekend on my squat cleans and it was awesome...thank you! Remember.....every woman should know how to properly clean...a barbell that is :)


  2. 14:02
    95#, 35# KB
    ouchie. :)
    awesome work this morning. you are so motivating to me!!

  3. :) Thanks for the great workout! I decided to scale "down" for this one as to not totally tire my legs this week! I would love to try it with more weight after my race! Especially since I need some extra attention to the cleans :)

    11:18 45lbs; 35lb. dumbell

  4. Did this at Michelle Post's house today.
    65#'s (This was a PR for me on hang squat cleans)