WOD – 8.15.13

Pre-WOD chill time :)
Pre-WOD chill time 🙂

1) The “No Baby Leave Your Socks On” Competition is this Saturday! That being said, we have about 15 ladies doing this event and most of us will be heading down to show our support! Johnny has volunteered to stay behind and coach some sessions before heading up to join us, SO….this Saturday CFR will ONLY host an 8am & 9am class with all other classes being cancelled. In addition, Jules has designed custom socks for this event which are on sale NOW!

2) Post Whole30 Challenge details are as follows:
-Post WOD testing will occur all this week in the same order as the Pre WOD testing.
-Post pictures and weigh-in will be offered on:
8/15 ALL DAY
8/16 at 8:00am, 10:30am & 7:30pm
-Voting will occur on 8/19 thru 8/21.
-Post Whole30 Happy Hour and Winners Announcement will be 8/23 from 7:30-9:30pm.

Workout of the Day
Take 20 minutes and find your 1RM power clean.


For time:
30 Turkish get-ups (53#/35#)

*Alternate arms after each rep. Only good safe reps will count.

Competitors Class
1 Mile Run (time trial)
*Yes, this is the “CFR Mile”.

“Tabata HTFU”
Tabata Front squats (45#/35#)
Rest 1 minute
Tabata Power cleans (135#/95#)
Rest 1 minute
Tabata Muscle-ups
Rest 1 minute
Tabata Toes-to-bars
Rest 1 minute
Tabata Burpees
* Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running.

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