WOD 09-12-2013

AMRAP 10 minutes
5 Power Cleans 155/110#
7 Box Jumps 24/20″
9 Knees to Elbows

Skill: mobility 3 movements from the front rack poster.

If you are taking part in the team competition this Friday, you may want to consider scaling back for the next few days. Some movements in the competition may be similar to movements that have been or will be used this week.

The CFR Team Challenge is this Friday. The first event will begin at 6:15 pm. The gym will be open for warm ups at 5:45pm. Please be ready to start at 6:15. I would like to meet with the judges at 5:45 pm prior to the start of the competition. If you are interested in judging let me know. We still need a few more judges.


  1. Looks like I’m the king of “scaling back” since the competition will be my only workouts this week.

    • Unless we were running a half-marathon, right? you never know.

      • That half-marathon plus trail run I did Saturday was probably the most brutal run I’ve ever done. It took me almost as long as took me to do the Marine Corps Marathon last fall. Haven’t felt right since then.

        • congratulations!! i always think people forget that the original marathon runner guy
          collapsed and died. Half is fun, though.