The WOD

Results / 22.03.2011

Tabata: 8 consecutive rounds of 20 sec work 10 sec rest for each exercise. 30 Second rest after each Tabata round. Score for total reps. Row for Cal Double Unders Row for Cal Double Unders Row for Cal Double Unders 6:00 am Row/DU/Sit-Up Jen T.  98/239/158 = 495 Lisa M.  88/10/155 = 253 Sandra C.  58/48/67 = 173 David...

Results / 21.03.2011

Strength 12x2 Shoulder Press Ascending sets on the minute every minute up to a max double. WOD “Deck of Cards” Hearts= Thrusters M#65/W#45 Diamonds= Burpees Spades= Pull-Ups Clubs= Toes to Bar Jokers= 300 M Single Arm Farmer’s Carry M24Kg/16Kg
Comments, Narratives / 20.03.2011

Last week I was back at Dr. Simmons office to fix my crown for the 3rd time in 2 weeks. I didn’t even call this time and just went after I finished the WOD. I just love her receptionist, Ora. She is a lovely wise, old sage and an all around riot. She asked me how I “banged up” my left arm.
Results / 19.03.2011

Team "Murph" WOD

Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 Mile

*Teams will consist of two people.  This WOD will be conducted in a Tag-Team format.  One person working at a time.  The runs will be divided up into 200m sprints.  The Pull-Ups, Push-Ups and Air Squats can be divided up how you decide.  However, for judging purposes, they must be completed in order.  All Pull-Ups, then Push-Ups, then Air Squats. *Team Uniforms are encouraged. Wear something patriotic and show your support for our troops. **Weighted Vests will be provided for anyone wanting to pay homage to Murph. He performed this WOD on a regular basis in that fashion.  In order to win this event, your team must at least wear one vest during the workout.  The vest can be swapped between team members. ((Please sign up this week at the board for this WOD. The WODY awards will be up for grabs as we look for a new champion to claim them for the week)) Join the CFD Crew after the WOD for lunch at 12:00PM @  Diesel Filling Station 870 N. Highland Ave. Atlanta, GA 30306!