Wod Friday 11/11/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3. Wod:




5 Hang Squat Snatch
Elite (185,125)
RX (135,95)
Scaled (95,65)
10 Burpees Over the Barbell

Rest 2 minutes, and then…



10 Power Cleans
Elite (185,125)
RX (135,95)
Scaled (95,65)
20 Pull-Ups

Rest 2 minutes, and then…



15 Box Jump-Overs
(Elite & RX (24,20)
Scaled (24,20) Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX ) (20,14) Scaled ( 14,10)

*Scale reps and load as needed

*Total reps for all 3 work outs is your score


Hailey and Skylar

Posted in WOD

7 thoughts on “Wod Friday 11/11/16

  1. Three Wise Men: 4+44 total
    Jeremy: 2+10 (35# HSS)
    Ben: 1+6 (65# PC)
    Beau: 1+18 (Box Step Overs)
    Thanks to CC for giving these WODs the respect they truly deserve. A Happy Veteran’s Day to all of the wonderful people who have given of themselves to ensure our safety.


  2. Great being back at CFS this morning and great job with the tribute and running the class today CC! Totally agree with Deb’s point above.
    I didn’t write my score on the board and didn’t take a picture of it on the floor so I am winging this, but I am pretty sure it is right….

    Three Wise Men: 5+60

    Jeremy: 3 (75# HSS)
    Ben: 1+20 RX
    Beau: 1+40 RX

    Liked by 1 person

  3. 3 + 1@95
    1 + 25 @115
    1 + 30 @115
    I am great full that I got to do this work out today with our community at CFS. Thank you to all who donated to the Three Wise Men today!
    Thank you to all that have served and continue to serve! God Bless America!


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