Thursday 091203

**Dont forget, this Saturday we are having a special 11am WOD called the "Lumberjack 20" to honor/support those victims of the Fort Hood Shooting.  The following is copied off Crossfit HQ's affiliate page: 

Are we a community? Will we stand together and support the Fort Hood Memorial WOD on Dec 5th? 4 CrossFitters were killed and 11 wounded last month. If you click this link, you could give $20 for the Lumberjack 20 workout. Maybe get 20 friends to do the same thing. Or ask 10 to give $10 each. Just some ideas to help our trooops. Thank you.

  

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Post time to comments

Comments

[Angelachildress]

6am Class
WARM-UP
5 sets
Kick to handstand x3
HandStand hold x10 Sec
Ring Push-ups x5

then
3 sets
OHS x10
KB Deadlift x10

WOD
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

[Angelachildress]

Doug, if you were there this am, I hope the "pansie" remark by Brandon helped you to get through this wo.

[doug]

I was not there, but everyone knows that I can destroy this particular workout...well maybe not destroy:) but conquer pretty well. The last time I did it was that last round of cleans that beat me up. You have to stay INTENSE and POWERFUL or they will get you.

[Bryan Lloyd]

Hello CF Tulsa!! After a 10 day recovery period following our enjoyable marathon I decided to come back in and do a "light" wod. I chose last Fridays "Black Friday" wod. I did the first one without the burpees or kte's since I remembered Susan and Jade's times and this kept me going.

"Lloyd Rage" (as I am being called by the Nooners) 34:21

[Brian S]

3 rounds for time of:

800 meter Run
21 Power Cleans (155#)

TIME: 19:29

[Kymm]

3 rounds for time of:

800 meter Run
21 Power Cleans (85#)

31:something