NO NORMAL CLASS TONIGHT AT 730!!!  We need to be able to establish our men's side for the Affiliate Team by Wednesday!!!  Come cheer them on!!!!!!!

I wanted to say "oops!" on yesterdays workout.  Not to throw anyone under the bus but I found the workout on the Crossfit Football site and thought it would be a good one to do.  The original WOD called for 30 reps on the minute for 10 minutes using the 70# KB.  I decided to lower the weight but raise the reps so that the amount of work between the two would be the same.  Thus, the 40 reps in a minute.  I actually did the 30 reps with the 70#'er and was not able to complete it.  I'm going to say that it was a VERY VERY VERY VERY toughly programmed WOD.  Not one for the general crossfitter to be able to finish.  So, the morning classes got to give it a try.  The evening classes got to do the WOD with reps of 20 instead.  Guess which classes were able to finish?!  Well I'm not apologizing for it being hard, or even nearly impossible.  But, I will apologize for the how it ended up being programmed.  It was meant to push you hard at the very beginning and only give you about 10-15 seconds of rest and make you really have to push after that.  Anyways, we can chalk it up to "BRING ME AN IMPOSSIBLE WORKOUT TO DO BECAUSE IM NOT SCARED!!!!" category!!!!


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"Hammer Time"

INFERNO Warm-up x 3

Complete the following:


5 Rounds for time:

5 reps Power Clean (135#, 95#)

10 reps Front Squat (135#, 95#)

5 reps Squat Snatch (135#, 95#)

20 reps Pull-ups

*Rest 90 seconds after each round




500m row for time


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