WOD 12/8/09

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12867_211943564461_145811884461_4005216_8378603_nCF HQ Staff doing the “Lumberjack 20″ WOD at this weekends Cert

“60% of the time it works….. every time”

5 Rounds for time:

21 – 15 – 9 reps

Med Ball Cleans

Burpees

1 Minute Rest between rounds

** Time cap for each round is 4 minutes!  If you finish 21-15-9 before then, rest 1 minute and then go again.


Dear Fellow Crossfitters,
On January 9th, 2010 at the Kentucky International Convention Center (Louisville, Ky), individuals from all over the region will converge to test their fitness against others in a competitive fitness venue, “The Kentucky Fitness Challenge.”
Contestants will participate in several fitness challenges to determine who is the
fittest in each age/gender group. The top over all male and female will be crowned “Kentucky’s Fittest Man and Woman.”
We are asking for the Crossfit community to come and participate in this first time event. This will give your staff and clients a chance to meet and compete with other members of the community, in a positive event while supporting health and fitness.
Crossfit practitioners receive a “special registration” price of $25 (regularly $45). This offer expires December 31st, 2009. Could you please inform your staff and clients of this event? We would appreciate your support.
We look forward to meeting you at this years event. Thank you.
Sincerely,
Kelly Cable
Metro Cross Training
(502) 689-2116

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12 thoughts on “WOD 12/8/09”

  1. I will be shocked if anyone gets past the first two rounds and completes a third in 4 minutes-I’ll bet someone 100 burpees on this. Don’t see how it is possible. I doubt Khalipa, Mikko, OPT, etc. can do it.

  3. Okay, I was thinking aboout coming in today, even though I need a rest, and now I know that I’m not coming in!!! I’ll see you guys tomorrow!

  4. That WOD looks horrific. Glad today is a rest day.

    That competition looks like a ton of fun. Anyone planning on participating?

  5. Brad, i was hoping we could get together a big group of guys and a big group of girls, to enter the finess challenege as individuals and as teams…..we can represent CFMaximus & and see our skills on a state wide level. Who’s in?

  7. Dennis…sounds Luke a challenge to me. Michele, there is nothing geezer about you.
    Brad, I am in barring a quick recovery from my hip woes.

  9. Great workout today!! Thanks for the push Jenn and Seth!! :) I looked at this workout online this am and didnt think it would be too bad…by far was one of the hardest for me that we have done in awhile. Glad I was able to get through it!!

  10. Congrats to everyone that made it through this WOD… It was brutal!! Bo completed all 5 rounds…..WoooHooo Bo and anyone else that made it to 5…. I really have no idea how!?!?

  11. Didn’t feel too sore today. So tested 1 rep max on split jerk, yesterday’s WOD on the main site. Ended up w/ 120#. My previous PR was 115#. Then did a CF Football WOD: 15 minutes as many rounds possible: 5 pull-ups, 7 push presses @ 65%BW and 9 KTEs.

    As for this weekend’s competition, I am in. Hope more girls can participate this time so that me and Elizabeth won’t feel too lonely.