Wednesday, December 17, 2014

WOD-12-17-14

Skill- OHS work or 5x2

TABATA-
Cal. Row
Slamball
Walking Lunges
Handstand Holds

Tuesday, December 16, 2014

Monday, December 15, 2014

WOD 12-15-14

P.Press 2-2-2-2-2
-----------------------
1 set- max p. jerk @ 2RM p.press
------------------------
10 min AMRAP-
9 Sq. Cl
3 wall climbs




Saturday, December 13, 2014

WOD 12-12-14

DL 3-3-3-3-3
-------------------
Parter WOD-
P1-  complete 21, 15, 9 of:
DB Snatch
Box jumps
P2- Max effort WB
*switch when P1 finishes couplet

Looking adorable (POST WOD) I might add, in her new
birthday Nanos!  (This was after that nasty F.Sq, KBS WOD!)

Thursday, December 11, 2014

WOD 12-11-14

Skill practice- SN balance or OHS
--------------------------------------------
10 min AMRAP-
10 HPCL
10 FR lunge
10 S2OH

Here's a throwback- One of our original CF
teens.  A lot can change in a year. He's now
Back squatting over 230 and his pitching arm
keeps getting stronger and faster.  Thanks for
working hard, Parker!


Tuesday, December 9, 2014

WOD 12-10-14

5 sets- 1 wall climb + 10 shoulder taps
-------------------------------------------------
4 rds-
:30 on / :30 off
T2B
ring dip
back ext.
HRPU
*rotate through

Our softball girls... working hard (as always!)

WOD 12-9-14

3 x :30 max V-ups
*1 min rest btw
--------------------------
5 rds- 1 min rest btw
25 KBS
15 burpees