Friday, May 18, 2012  |
FRAN (Time)  
Give this WOD everything you have. This is one that should leave you laying on the floor for a few minutes while you catch your breath.
21-15-9
Thrusters (95 #/65#)
Pull-Ups
Post your time as MM:SS. Post any modifications in the ''Why not Rx'' section.
Chosen as WOD: Feb 20, 2012 Jan 3, 2012 Jan 2, 2012 Sep 22, 2011 May 21, 2011
Ali | 9:19 Rx |  4th | | Brian | 4:59 Rx | |
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| Thursday, May 17, 2012 |
 Gavin
Come support the BOX at the FARGO DOME! We will show the FMA what WKCF is all about. WOD times are at 5:30 and 6:30. Contact me at 763.913.9063 if you have any questions.
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| Wednesday, May 16, 2012 |
Welcome Back Wednesday (Time)
Strength:
10 minutes to establish 1RM Press
Conditioning:
5 Rounds For Time:
30 Double Unders
20 Kettlebell Swings 2 Pood/1 Pood
15 Wallballs #20/#15
After Burn:
7 Minutes of Partner Wallball Sit Up Tosses
| Brett | 18:48 Rx | 135# Strict Press | | Austin | 12:24 165# SP Rx | | | Ali | 17:06 Rx | 20# wall balls, 70# press | | Rachel | 14:32 Rx | 75# press |
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May 18, 2012
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