WOD 1/9/10

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Happy Birthday Freeman! (Holy Mustache!)

Have a great trip.

Teams of 2

Complete 2 Rounds of:

1:00 Row calories/ amrap Box Jumps

1:30 Row calories/ amrap Wall Balls

2:00 Row calories/ amrap Sit-ups

1:30 Row calories / amrap KB Swings

1:00 Row calories / amrap Pull-ups

Rest 2 Minutes between rounds

Score = Total number of calories on rower + total reps for each exercise



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25 thoughts on “WOD 1/9/10”

  1. Happy b-day, Kris!!! You have been my fave coach since Day 1. Thanks very much for keeping your eyes super sharp for us clients! I just couldn’t get enough of your coaching! Hope you are having a wonderful mini-vacation with your family! We all love you!!! :-D

  3. Best Birthday Pic ever! Thank you Freeman for all that you do at CFM. You are an excellent coach and a great friend. Your hard work and motivating attitude are an inspiration for all those around you. Thanks again.

  5. Happy Birthday Kris!! Thank you for all that you do for CFM and it’s members.. It wouldn’t be the same without you! We all would forget how to do burpees!!

  6. Happy birthday. Thanks for helping this runner on her lifting form. You rule and make me smile.

  9. Happy Birthday, Kris! Thanks for making this such a great place to be a part of! Enjoy the day!

  10. Great wod! Kara and I scored 520!

    Props to the softball team for doing burpees instead of rowing and still whipping us!

  13. Happy Birthday Freeman! Let me know when signups begin for your class on “Growing and Maintaining the Stache”. I really appreciate all you have done for me and the constant coaching and encouragement you provide! Enjoy your day!

  14. Happy Birthday Freeman!! You’re devotion to improving people’s lives has made CFM an awesome place. Enjoy your vacation. It’s well deserved.

  15. Thanks for all the little tips that in the end make a huge difference. Have a great day.

  18. Happy Birthday Kris!! You should be very proud of what you do for us! You are greatly appreciated. See you in the arena for more!

  19. You the man Kris. Happy Birthday, and congratulations on the cool pic.

    Great wod. I’m responsible for about 40% of a 736 score with Brad the Beast.

  21. HAPPY B-DAY!! You’re constant encouragement keeps me focused! Thanks for being an AWESOME coach every day!!!

  22. Happy B-Day!! Thanks for all the support and encouragement…you are an AWESOME coach… :)

  23. AJ, I kinda think this is what would happen if you continue spending much more time in the gym than at home. Don’t you think so? ;-) So my tip for you is never do a squat facing the wall. :-P

  25. Thats hilarious AJ. I am considering dusting off the old favs and maybe trying “Dixie” today… (OHS and MU mashup)