12.13.11 WOD

by Jeff, Coach on December 12, 2011 · 4 comments

Schedule-Change-That-Will-Probably-Effect-No-One-Because-No-One-Ever-Comes-to-The-8:30-Open-Gym-Anyways: No 8:30am Open Gym Today.  Sorry for the inconvenience!

Skill practice. Pick something* that you want/need to work on.  Then, work on doing it better.

*Figuring out how to NOT give yourself a serious case of rope burn when climbing a rope is always a good place to start (Alex MacKenzie).

500m Row
40 Double-Unders
30 KB Swings - 53/35
20 Box Jumps - 24/20
10 Rope Climbs
20 Box Jumps - 24/20
30 KB Swings - 53/35
40 Double-Unders
500m Row

{ 4 comments… read them below or add one }

Jenny December 13, 2011 at 1:31 pm

its tuesday! does that mean CFPD sweatshirts and tshirts are ready to order!?! :)

Roozen December 13, 2011 at 4:17 pm

Oh that reminds me, here are some sayings I found:

-Can’t breath, can’t move, can’t get enough.
-Specialize in nothing, excel in everything.
-Tomorrow won’t be any easier.
-Le Boom! ;)

And whatever your shirt says…”always hard and so are we” or something.

My personal favorite: Be like Roozen!

Duncan December 13, 2011 at 11:12 pm
Roozen December 15, 2011 at 9:40 am

Duncan, that is an excellent color scheme you have come up with…very similar to your nike shirt.

Ladies - Nance has come up with a legit t-shirt design, which I think will be posted soon. A little side note, the words will mostlikely be changed to R.O.O.Z.E.N due to popular demand…guys, your shirts can also read this :)

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