Wednesday WOD


Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Notice: Friday, July 4th classes will be held at 8:00 am and 9:00 am.

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  1. Yea Peggy! 😉
    Looks like another great one. I am already working this am so I miss the 7am class and crew. I was going to take today off and work out Th,F,Sat but I may just have to squeeze this in tonight!
    Have a great day everyone and safe traveling for all those traveling for the 4th..

  2. PS. What is the female weight for this one?

  3. Looking good Peggy. Great PR last night too.
    6PM class was great. Shandy is a monster.
    Will be at the evening class.

  4. Austin M says

    Im pretty sure I might die after today. I should get my name put on the board for longest CF workout ever.
    I grinded through 55 minutes and 44 seconds of that stupid WOD. One day I will be strong…one day. My new goal = get up to 175 lbs. Only 18 lbs to go!!
    Now its back to bed…I am going to enjoy my ability to nap as I please for as long as I can. I have a feeling it will only last a few more weeks 🙁

  5. Last night was fun – we had a great (and huge) group. Nick & Pebbles – you guys were awesome partners, even if we can’t add to save our lives! Pebbles, I’m so glad I had a girl there with me so we could cheer after each accomplishment. Garrett said he would cheer with me when you’re not there – just remember G-dog you have to do the girly squeal and clap your hands.
    See everyone tonight!

  6. Austin, that WOD took more than just 55 minutes…. it took some guts.
    More than I had this morning…..the 55 minutes that is.
    I want to see you spank Helen on your second effort tonight.

  7. That was hard as f**k! 83#/25:41 for me 135#/41 and change for Breeze. Pebbles, this is your workout! You will love it. Sammy congrats on beating your old record for Helen and a new PR! Kamilah got another PR today. She did Helen RX’d!

  8. Big Props to “Kamilah the Thrilla” for her first Rx…. Just what the doctor ordered.
    There’s got to be a nickname for her in there somewhere!

  9. Austin M says

    Congrats to Peggy for her first Rx (I think, or at least for Helen) killed those pull ups.
    And Sammy your record is still safe, I did it in 11:14. I had no gas left in the tank during that last run, I might have ran 100m. Everything else went unbroken. I am going to start running very soon or else every time a run comes in a workout im going to suck a big one.
    They announce what events will be at the games tonight at 9pm check it out.

  10. That was a brutal WOD today. I understand why 90% of the gym did Helen. Sammy, Spider and Austin……wow.
    Peggy “I can’t do a pull up” Goes and does 6 in a row. Sandbagger is all I have to say.
    Pebbles and Kim you two are just machines. Very impressive.
    Breeze..I am all about just drinkin for a week.

  11. Glad its my rest day tomorrow! Awesome day for the CFNF crew! Peggy…you looked like you have been kipping for years. Sammy…new PR for Helen. Pebbles, G-dog, and Pistol…great job on that brutal WOD!

  12. WOW! Big Fat PR’s today!! Pebbles, you smoked that WOD today congrats on getting the best time! Peggy! Heard you were a kipping fool! Congrats on your first rx Helen today! It is so rewarding to see our peeps making huge gains!

  13. But the best moment of the day goes to….Ryan Butch ripping of his shirt!

  14. WOOHOO! I can do pull-ups finally! Thank you Stanley for witnessing my first pull-up when no-one else was watching, and then no-one believed me. And Pebbles and G-dog – I appreciate you doing the happy dance with me!
    I think it was appropriate that my first offical pull-ups were on ‘Helen’ (my last name is Hellen). I did it in 17:04 RX.
    Austin killed me, as expected – the man is a machine. Very glad you’re back safe and sound – the gym wasn’t the same without you.
    I’m going to happy dance my way to the shower so I don’t stink for the AM workout. See you guys tomorrow.

  15. Man, I missed little Butch pulling an Austin! I left too soon!