Saturday, November 6, 2010

Sunday November 7 2010

5 pull Ups
10 Push Ups
15 Squats
On the minute for 30 minutes

Warm Up:
Three times CFHQ

Quads, Shoulders, Hanging from bar in both Pronated and Supine grip.

As you finish the WOD please use the time to work on skills.

The WOD works like this. You have one minute to complete each round. The quicker you finish the more you rest, if you fail to complete the work in the minute you are done.

Belinda has the rounds/time to beat. We stopped her at 40 some odd rounds. For the rest of us mortals a score around 20 is pretty darn good.


  1. Oh, this sounds like fun! Damn...I always miss the good stuff!

  2. There were a lot of people today so I waited till the end to start the WOD did 10 rds in 10 minutes and decided no to continue, didn't want to be dead for the rest of the day. LoL.

  3. Only got 6 rounds. Missed completing the 7th by 1 friggin squat!
    I am so incredibly pissed.

    Doing another WOD this afternoon to make up for it.


  4. 20, then thought I better back off or risk re-injuring the knee.