Happy 25th!


Happy Birthday Kara!

 WOD 6/25/12

5X2 Tempo Back Squat @ 80% (of 1RM) – rest 60-90 seconds

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.



“Kara’s 25th”

25 Minute AMRAP:

25 Double Unders

20 DB Snatch (10/arm) (45/30)

10 Bumper Plate Burpees (45/25)

100m Run

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  • Jon

    Thats a long AMRAP, CFB is so much better then my gym up here.

  • Fara

    What a @$$ kicking for Kara’s bday!

    5 (& 1/2) rds (30# x2, 25# x4) 15#plate, singles

  • Fara

    Happy birthday Kara! Hope you enjoyed our butt kicking on your birthday a much as we enjoyed it! Have a wonderful day!

  • Sheree Pierce

    HAPPY HAPPY BIRTHDAY, Coach! I love you for pushing me!
    Worked up to my 80% (120#)
    4 rds + 2 dus (10, 15#, 15#)

  • Martin

    Happy Birthday Kara!!

    Skill: 245#


    It was fun dropping in and wodding with the CFB rooster crew!

  • Kate

    Happy birthday Kara, and for your present:
    6 rds (25#, 15# plate, singles)

  • Braxton

    Skill – 185#
    75 SUs/35# DB/25# plate
    5 rds; 100 m shy of 6 rds

    Happy bday Kara!

  • Mitch

    235 tempo back squats
    4 1/2 rounds. (Rx but 50 single unders)

    Happy Birthday again Kara!

  • Scott

    Great workout today, Kara, aka Coach K! Hope your birthday is a great one. You deserve it. Up to 205 # on tempo back squats. 100 m short of 5 rounds on WOD (RX on DU’s, 35# on DB snatch, RX on BP Burpees). Lesson learned – I really felt it today after basically taking 2 weeks off. I felt really out of shape today. Need to get back to my routine of 4-5 classes per week.

  • Jj

    Luckily missed out on extra bday burpees at the noon with Kara. I can promise we didn’t mind

    Five rx rounds. Wod didnt feel hard or like you can’t do it but the heat did. I speak for the whole noon class again lol

  • Heather

    Happy birthday Kara!!!

  • Stephanie

    145-165# on tempo back squat
    5rds rx on the wod

    Happy Birthday miss ma’am!!

  • Kara A

    Thank you everyone!! My birthday was awesome and I owe most of that to my crossfit family.

    I agree with JJ, thank goodness no extra burpees and the heat was definitely the worst part.

    5rnds RX

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