Friday, August 29, 2014

WOD 8-29-14

3 x 10 - Barbell Row
------------------------
10 HPCL
20 FR lunge
30 HRPU
800 m run
30 HRPU
20 FR lunge
10 HPCL

Decided to share an oldie with you today.  Our CF kiddos have
grown so much!  It's just amazing. Remember- CFK will meet at
10 am on Labor Day and CF Teens at 11 am! 

WOD 8-28-14

Mobility Day

Tuesday, August 26, 2014

WOD 8-27-14

EMOM x 10- 3 PCL
------------------------
12 min AMRAP-
5 T2B
7 S2OH
9 Sit-ups


WOD 8-26-14

EMOM x 10-
5 strict pull-ups +
5  push-ups
----------------------
30 burpees
60 wallball
30 burpees


Monday, August 25, 2014

WOD 8-25-14

B.Sq 5 x 6
---------------
5 rds-
10 FSq
12 DB Snatch
200 m run


WOD 8-22-14

EMOM x 10-
1- 10 p. press
2- max effort ring row
--------------------------
Tabata Style-
20 Sq cl thrusters
40 ring dips
20 Sq cl thrusters
80 sit-ups


Thursday, August 21, 2014

WOD 8-21-14

EMOM x 12-
1 clean  + 1 pause Fsq + 1 jerk
-----------------------------------
Snatch work
2k row for time