Ninja Factory

 In WOD

Kara at the CFB/CFMC Competition

WOD 8/1/11

Front Squat 4-4-4-4-4              The bar must start on the ground. You are allowed to squat clean the first rep

21-15-9

Front Squat (135/95)

Push-Ups

Pull-Ups

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  • Sheree
    Reply

    I FINALLY BROKE PAST THAT 85# BLOCK ON CLEAN!!!
    I only tried 90# but I GOT IT!!
    9:42 on the wod with 53# on the bar, purple band push-ups and green/purple pull-ups. Kinda had a break thru on the kip (thanks to watching Austin!) so I’m hoping to drop that purple band soon!
    It was a good day and Sean did a good job coaching.

  • Danno
    Reply

    175# on the last set for 4 F. Squats
    6:16 @ 115# for the wod. Fun stuff!

  • Austin
    Reply

    Nice, Dan.

    135#
    9:29 @ 95# for the wod. Sheree was right behind me this morning!

  • Miranda
    Reply

    9:23 at 55# and 83# continues to be my 4 rep max

  • Jason
    Reply

    7:01 @95#. I wanted to go light and fast. I was not feeling it with heavy weights today. Too dang hot!

  • Clint
    Reply

    1st official CF workout! 11:28 @ 95#

  • nakia langley
    Reply

    73# grpull ups, blue/push ups all sets unbroken. 🙂
    7:14

  • Jaywes23
    Reply

    185# x 4
    11:01 rx, nice work Dan and Jason
    Glad you took the plunge Clint, good work on the wod.

  • Miguel
    Reply

    15:16 at #115 and purple band pull ups. That was a rough Monday workout. I think its time to ditch the band too.

  • Neal
    Reply

    Welcome Clint! Excellent work today

    215# on the front squats 6:49 RX on the met-con

    Dan did that workout fast!

  • Clayton
    Reply

    255 on the FS Thought it was just 4×4..only did 4 sets lol. 14:40 on the met-con. Ill use this weekend at the beach and lots of beer and crappy food as an excuse!

  • Danno
    Reply

    Thanks guys! My original intention was to try Rx’d but I liked this weight a little better haha. I’ll probably RX next time and see how it goes

  • coaching ninjas
    Reply

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