Friday, November 21, 2014

Friday's WOD

A) Tabata Row 
B) 3 RFT
100m Farmer's Carry (1.5/1.0)
6 Front Squats (135/95)
12 Pull-ups

Click HERE for an awesomely inspiring CFJ video on the Working Wounded Games

Thursday, November 20, 2014

Thursday's WOD


A) Snatch Balance 5x1 - Hit chalked OHS marks
Click HERE to see a CF video on the snatch balance in action with coach Mike Burgener
B) For Time
Row 500m
12 HSPU (45# Plate Def)
12 T2B
Run 400m
24 Box Jumps (24/20) (30/24)
24 Ring Dips
60 Double Unders
36 Wallballs (20/14) (11'/10')
36 Walking Lunges (w/wallball OH)
Run 400m
48 Air Squats
48 Push-ups (45# Plate Def)

Wednesday, November 19, 2014

Wednesday's WOD-Happy B-day Laura P!

A) Split Jerk 6x1
B) "Laura P"
11 Thrusters (105/75)
20 Pull-ups
19 Snatches (105/75)
80 AbMat Sit-ups
34 Burpees
C) 100 Double Unders

Tuesday, November 18, 2014

Tuesday's WOD

A) DeadLift 
1x5 @ 1/3 max
2x5 @ 1/2 max
3x5 @ 2/3 max
B) AMRAP 10
Buy-in: 800m Run
8 DB Hang Squat Cleans (40s/30s)
10 Box Jumps (24/20)
12 HOG Push-ups
C) Med Ball Circuit

Monday, November 17, 2014

Monday's WOD

A) FS 5-5-3-3-1-1-1
B) For Time
Buy-in: 400m Run
21-15-9
Wallballs (20/14)
Burpees
KB Swings (1.5/1.0)
Cash-out: 400m Run

Friday, November 14, 2014

Friday's WOD

A) Turkish Get-up Practice/Review
B) 13 min AMRAP
100m Sprint
9 HOG Push-ups (Plate def 45/25)
15 KB Swings (1.5/1.0) (2.0/1.5)
21 Double Unders
C) 75 AbMat Sit-ups

Thursday, November 13, 2014

Thursday's WOD


A) Back Squat 3x3 @ 50% max
3x3 @ 70%
3x3 @ 80%
B) Row 1K