WOD Blog

Wed, Dec 13 2017

Fri, Feb 16, 2018 at 6:30pm Potluck
Sat, Apr 14, 2018 at 8:00am 3rd Annual New You Challenge Orientation
Fri, Jun 29, 2018 at 6:30pm Ariel and Colin's Going Away Party at Jill and Mike's: Bring outside seating and a dish to share. Send off our beloved Phillips!
Sat, Oct 13, 2018 at 8:30am The CFN Triathlon Toledo: Super fun family event. As competitive as you make it. Scalable version for your level of fitness. Don't swim? We will be having a kick Board version as well.
Tue, Oct 30, 2018 at 6:00pm Halloween Party!: Wear a costume, bring a dish to share, and bring friends and family :)
Most Recent Benchmark:
Baseline on Sep 25, 2018 (422 days ago)
Metcon: 14011/ SHREDMetcon: 04/08/14 Metcon/Revised 170405Other Posted Results

14011/ SHRED


Metcon: Time
Warm-up
 
Skill:
Tabata
8 rounds for max reps
Pull ups
Hanging knee raises  
Squats

WOD
3 rounds, 30-20-10x reps
Deficit hand release push-ups (45#/25#)
KB swings (53#/35#)
Box jumps (30''/24')

0% 0%
TodayAll Time

Jo10:17  25#KneePU,18#KB, 16'BOX

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