WOD 12/5/12

Overhead Squats 3-3-3-3


AMRepsAP in 2 minutes: 10 Push Press (95/65) followed by max Back Squats (95/65)
AMRepsAP in 2 minutes: 10 Overhead Squats (95/65) followed by max russian twists (10/6 med ball)
AMRepsAP in 2 minutes: 10 Cleans (155/105) followed by max box jumps (24/20)
AMRepsAP in 2 minutes: 10 Deadlifts (225/155) followed by max burpees

Rest 2 minutes between efforts. Score is number of back squats, russian twists, box jumps, and burpees completed.


The Women’s Only Competition is this Saturday. If you would like to volunteer or help judge please send an email to    We have a few spots left in the standard division and lots of spaces open in the scaled division. We want as many of you to sign up as possible! Standard division can expect 95#back squats, 14# wall ball, 45# KB Swings, and 20” box jumps. Scaled can expect 65# back squats, 10# wall ball, 25# KB Swings, and 16” box jumps. Even if you don’t think you can win we still want you to compete; you may just surprise yourself and it will make you a better athlete!


If you cannot attend the Pub Run on December 8 but would like to donate to Toys For Tots you can bring your gift to CFB anytime from now until December 8 and we will bring it to the pick-up location. If you plan on attending the Pub Run please bring your gift that evening as we will have a representative from Toys For Tots to pick them all up.


New CFB gear is here and for sale in the lounge area. The blue hoodies are almost gone so if you want to get one pick it up soon!

Recent Posts
Showing 0 comments
  • Danielle

    This looks fun….and also looks like one of those decieving wods again. Going to come today then resting up for Saturday.

  • Allie

    42 – Back Squats
    78 – Russian Twists
    23 – Box Jumps
    26 – Burpees
    For a total of 169.. The cleans killed me. I could get under the bar. Something to work on!

    Two minute rest flew by!

  • Jeremy Johnstone


    I suck at box jumps and I loath burpees

  • greg

    52/74/15/20=161 not rx. Went light on the push press (75) and did front squats instead of overhead.

  • Dena

    51 back squat – used 68# for PP and BS
    61 RT with 14# ball – used 68 for OHS
    22 box jumps
    25 burpees
    Glad I have a few days off before competition, I am really sore!

Leave a Comment