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By jerry12 comments

Compare to your last First Friday or look back to see what others have done:






Remember, we have a social at CFOT @ 7:07 PM Bring some finger food, we’ll supply plenty of beverages!

New Hero WODS in September:


Severin Summers
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

First posted 5 September 2010

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you’ve got a twenty pound vest or body armor, wear it.
For Time

Joseph Helton
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

First posted 9 September 2010

Three rounds of:
Run 800 meters
30 reps, 50 pound dumbbell squat cleans
30 Burpees
For Time

Jack Martin
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

First posted 29 September 2010

  • 115 pound Push press, 10 reps
  • 10 KB Swings, 1.5 pood
  • 10 Box jumps, 24 inch box
Max Rounds in 20 Min



12 Comments to "101001 FIRST FRIDAY"

  • Sean Mulcahy says:

    October 1, 2010 at 7:57 am - Reply

    Karen: 6:51

    A “Fun” WOD w/ Adam M. — Good work dude!

  • Vance says:

    October 1, 2010 at 8:19 am - Reply

    Did the “Onion Skin” that I missed two weeks ago.

    Pullups – 22 (pr) /13/ 11/ 10 / 10 = 66
    95# Strict Press – 16 / 13 / 11 / 10/ 10 = 60

  • Kevin Hare says:

    October 1, 2010 at 9:12 am - Reply

    Fran: 5:01 (1:00 slower than my PR)
    Sucked more than I remembered. Not feeling it in the morning.
    CrossFit Total this afternoon.

  • Melissa Lopes says:

    October 1, 2010 at 10:30 am - Reply

    “War Frank” 53:57 PR by about a min.
    MU’s felt great, squats and GHD were brutal!

  • Gar Whaley says:

    October 1, 2010 at 10:54 am - Reply

    Badger 33:05

  • Jerry Hill says:

    October 1, 2010 at 1:18 pm - Reply

    8:03, 5 sec slower then last month.
    In the 3rd round I missed the 2nd rep of 5 badly – tweaked neck, trap, shoulder and it took a solid 20-30 sec to regroup thus losing a PR opportunity.

  • JoEllen Windsor says:

    October 1, 2010 at 1:26 pm - Reply

    Annie 18:58
    I suck at DU but wanted to work on them so…..
    I only got onies until the last round when I got 10 in a row!

    Still need to practice a lot!

  • Dayna Lewnes Blumel says:

    October 1, 2010 at 1:32 pm - Reply

    “Charlie” – 33:31

    Worked out with Regan, had fun keeping up with her long legs on those runs, man I wish I had some of those!! :)

  • Adam Murphy says:

    October 1, 2010 at 3:35 pm - Reply


    Jack-10.3 rds

  • Vinnie Freda says:

    October 1, 2010 at 6:14 pm - Reply

    Backwards Fran – 4:41

    I did pullups first instead of thrusters. Whoops. Rematch in 30 days, in the right order!

  • Jeremy Moss says:

    October 1, 2010 at 10:09 pm - Reply

    Luce – 52:58; Weighted muscle-ups are no joke, alternated reps and misses for the last six muscle-ups. Will definitely do this one again.

  • Laura Rodman Novotny says:

    October 4, 2010 at 8:51 am - Reply

    Linda (modified) 52:55
    DL 1.23BW
    Cleans .63BW
    Bench .5BW (These were way too easy. I didn’t know what to expect having never done bench at CFOT. I could have increased this an considerable amount. As it was, they were easy enough to be a nice rest.)



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