November 8th, 2012

The results of WOD #1 are in! Great job to both teams for a great effort. In this WOD CFS edged CFLS. The final scores were CFLS 75.143, CFS 85.738. These scores represent the averages for both the men and the women combined and then averaged again to make one final gym score. This is a good start, but don’t get too comfortable CFSers. That is a pretty slim margin with 4 WODs still to go and the next WOD could have potential to make up huge points…

Workout of the Day:

Two rounds for max reps of:
Complete as many rounds and reps as possible in 3 minutes of:
Wall Ball Shots (20/14 lbs.) x 10 reps
Kettlebell Swings (24/16 kg) x 10 reps
*Rest 60 seconds, then
Complete as many rounds and reps as possible in 3 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
*Rest 60 seconds, then
Complete as many rounds and reps as possible in 3 minutes of:
Box Jumps (24”/20”) x 10 reps
Sit-Ups x 10 reps
*Rest 60 seconds

Rotate through the circuit twice, working for max reps completed at each station.  If there is a big class, the class should be split up into 3 equal groups that start at different stations (the order is not important, as long as each group hits each station twice).

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8 Responses

  1. 400 total reps Rx’d
    Round 1 = 216, Round 2 = 184

  2. 358 total reps Rx
    Round 1 = 193 Round 2 = 165
    ————
    Round 1 Round 2
    73/55/65 60/45/60

  3. 194 first round, 185 second round rx’d.
    379 total

  4. 391 total reps Rx’d
    Thanks Chris for keeping track of my reps! (again) : )

  5. 355 rx’d

  6. 280 total.

  7. 163/137
    10 # WB
    PU-Blue band and then had to move to a blue and red band at the end
    First time RXing the kettelbells

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