Wednesday, March 27 2013

Posted by Mandee on March 26, 2013   |   15 Comments





A. 1.1 Cluster of 1 power clean to 1 hang squat clean E3MOM for 18 minutes

B. 10 minute AMRAP of:

1 power clean 115/80

1 hang squat clean 115/80

2 ring dips

2 power cleans 115/80

2 hang squat cleans 115/80

4 ring dips

3 power cleans 115/80

3 hang squat cleans 115/80

6 ring dips

4 power cleans 115/80

4 hang squat cleans 115/80

8 ring dips

Continue upward trend…

15 responses to “Wednesday, March 27 2013”

  1. Kerri says:

    I’m taking a rest day today in prep for 13.4

    If anyone’s interested, this is what I’m doing with my afternoon. If you get the tickets from the box office, it’s buy one get one free for Murph today. I have several friends that have seen it and said it was great!

    Murph The Protector Documentary
    Regal Hollywood Stadium 18 – Huntsville.
    3312 South Memorial Pkwy, Huntsville AL 35801
    12:10, 2:30, 4:45, 7:30, and 9:45


    • Casey says:

      Thank you for the info Kerri! AP and I are going to hit it up at 7:30 if anyone is interested. Hope that’s the time you are going Kerri.:-)

      • Kerri says:

        No ma’am….
        I’ll be at home watching the release of 13.4 then. 🙂
        I’m going at 4:45 (close to my normal WOD time) to be done and home in time for 13.4

  2. John H says:

    Hey ya’ll,
    I’m making a play list for the gym. If you have any songs you would like me to add just reply to this comment.

    • AP says:

      Dude, you just opened Pandora’s box…

    • Robb says:

      Walk – Pantera

    • Mallory says:

      Right now pretty much everything that gets played reminds me of early high school. Sometimes I laugh a little to myself.

      But my workout music suggestions wouldn’t be any better (by better I mean liked by the general CF audience).

      Good luck, John!

    • AP says:

      My 2 cents is I’d have differenet play lists for different wods.
      For example:

      “CF Total, 1RM, single Oly lifts” playlist: Epic dramatic classical music, so pretty much anything by Hans Zimmer, see “The Kraken” from Pirates of the Caribbean and The Dark Night soundtrack.

      “Fran and other fast nut wrenchers”: Pennywise, Thrice

      “20 min AMRAP”: Judgement Night soundtrack

      “Hero wods and beyond”: thick crunchy metal with BA breakdowns, sprinkled with some gangsta rap

      • David M. says:

        HAHA Judgement Night soundtrack…I had that! Didn’t Digital Underground (with 2pac) have a single on that?

        My vote (if you can find it) is the old RAW IS WAR opening theme song. Speaking of that DX’s theme and Stone Cold’s theme song would be good too.

        • AP says:

          Hells to the yiz-yes! Dumb ass movie but killer freakin soundtrack. I think that was Faith No more and Digital Underground, Cypress Hill and Pearl Jam and I think Del The Funky Homospaien was on there Dinosaur Jr.

  3. Eric Hedges says:

    Lose Youself -Eminem
    In The End-Linkin Park
    Down with the Sickness-Disturbed
    Renegades of Fun- Rage Against the Machine
    Metalingus- Alter Bridge
    Original Fire- Audioslave

    To list a few!

  4. Tracey says:

    John! The station is set… RUMP SHAKER RADIO.