Wednesday, April 23, 2014

WOD 4-23-14

Thruster 3-3-3-3-3
---------------------
12 min AMRAP-
200 m run
14 med ball cleans
7 box jumps



*** MOBILITY WOD is scheduled for tomorrow ***

Tuesday, April 22, 2014

WOD 4-22-14

3 x 1:00 plank hold
----------------------
20 ring dips
30 burpees
40 FSq
30 burpees
20 ring dips

Parker Maddox (CF Teens) working hard on his leg strength



WOD 4-21-14

5 x 5 Split Squat
----------------------
"Helen"
3 rds-
400 m run
21 KBS
12 pull-ups


Friday, April 18, 2014

WOD 4-18-14

*Mobility
-----------------
EMOM x 15-
1 - 12 WB
2 - 2 rope climbs
3 - 12 T2B

Animal fun at CFK



Thursday, April 17, 2014

WOD 4-17-14

1 Pcl - every 30 sec x 12 min
--------------------------------
"Death by 10 meters"

Barb- working hard on Monday's WOD!


Wednesday, April 16, 2014

WOD 4-16-14

Thruster 5-5-5-5-5
---------------------
100 burpees
*3 thrusters EMOM


Tuesday, April 15, 2014

WOD 4-15-14

Skill work- L-sits, L-hangs, v-ups
--------------------------------------
5 rds-
3 Wall climbs
9 OHS
27 DU