Off Day


WOD 6/14/12

5X3 Snatch @ 65-75% – rest 60 sec. between sets. Bar is allowed to be dropped after each rep.

Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect.
21-15-9 of:

Handstand Push-Ups
Burpee Box Jumps 24/20″

Notes: HSPU should be performed with hands on full size bumper plates (45# for males/25# for females) with an ab-mat between the plates. Kipping is allowed.


If you plan on competing this weekend you need to be at CFB no later than 8:30am. Judges and Volunteers need to arrive by 7:45am. Everything should be finished around 2 or 3pm. We still need a few more judges and volunteers so if you’re able to help please email [email protected] Thanks!


We will be having an after party at CFB but we won’t start until later that evening.

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  • JJ

    side not to judges—— feel free to grow a sweet stache’ as well. the bigger the better! ( because i am) and if you are contemplating competing….dont. just sign up and kick some a**

  • Danielle H

    I’m nervous and excited all at once…i’ve had butterflies in my tummy all week!

  • Matthew V

    Ready to destroy todays WOD

  • Sheree Pierce

    In the last 2 weeks, I have done double unders in a wod TWICE and kicked up into the bands for hspu in a wod TWICE! I can also say that I met the %ages on skill work. (Today required a little personal coaching but I’m used to that.)
    13:43 and I started with a 16″ box but moved to a 12″ when I got tired and started stepping up. Blue/blue for the hspu.

  • cody

    3 sets at 145. 7:18 rx

  • burt

    115# last set on the snatch

    10:09 rx on the WOD

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