Friday, May 31, 2013

WOD 5-31-13

P. Press 5-5-5-5-5
--------------------
3:00-  L-sit Holds
--------------------
5 rds-
11 DL
9 F. SQ
7 S2OH
*using same bar

Girl power this morning... our ladies were representing
bright and early! 

Thursday, May 30, 2013

WOD 5-30-13

10 min AMRAP (ladder)-
1-1, 2-2, 3-3....
P. Clean
Box jumps (step down)

*We'll be attacking weaknesses the rest
  of the class... don't miss it!

Here's a shot from our plank holding
session last week.  Ben held for 8 minutes
and 10 seconds!  Great job! Do you think his
mom could beat him?  ;)

Wednesday, May 29, 2013

WOD 5-29-13

Back SQ 5-5-5-5-5
---------------------
50 back ext.
---------------------
21-15-9
OHS (95/65)
Burpees



**REMINDER- For those of you who have signed up for our CF Kids
 and Teens Summer Programs, remember it starts NEXT week, June 3rd.  
Every Monday, Wednesday and Friday kids will meet from 9-9:45 and teens 
will meet from 10-11:00.  Contact us if you still need to get your children 
signed up**

Tuesday, May 28, 2013

WOD 5-28-13

Mobility
--------------------
2 x 6 min AMRAP-
15 KBS
15 sit-ups
15 DU
(2 min rest between)




Monday, May 27, 2013

Memorial Day WOD 5-27-13

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
*partition reps as needed

Little guy showing us his guns after his "quarter" Murph.
(He killed it by the way) Great job, bud! 

Friday, May 24, 2013

WOD 5-24-13

7 x 5 pull-ups *strict
----------------------
1 x max effort plank hold
----------------------
5 rds-
30 sec- Hang p. clean
30 sec- rest
30 sec- Box jumps
30 sec- rest
30 sec- Burpees
30 sec- rest
*keep total reps per round

Great swings, Parker! 

Thursday, May 23, 2013

WOD 5-23-13

4 x 400 m row (sprints)
------------------------
1 rd. for time-
50 KBS
25 HSPU
50 goblet SQ


Wednesday, May 22, 2013

WOD 5-22-13

EMOM x 10 - 2 c + j
-----------------------
10 min AMRAP-
6 S2OH
12 push-ups
80 m farmers' walk

Just read her shirt... 

Tuesday, May 21, 2013

WOD 5-21-13

EMOM x 5 - 10 WB
*at end of fifth minute-
5 rds-
10 T2B
15 jumping lunge (each leg)


Monday, May 20, 2013

WOD 5-20-13

F.SQ 1-1-1-1-1
-----------------
Tabata push-ups
-----------------
4 rds-
2 rope climbs (sub 7 pull-ups *per)
100 m run
4 sq. clean (225/155)
100 m run

TEAMWORK!


Friday, May 17, 2013

WOD 5-17-13

3 c + j - EMOM x 8
----------------------
Skill- DU practice
----------------------
5 rds-
5 DL (heavy)
30 over the bar jumps



Thursday, May 16, 2013

Wednesday, May 15, 2013

WOD 5-15-13

OHS 5-5-3-3-1-1
-------------------
3 x 1 min HS Hold
-------------------
Death by thruster (95/65)

*If you choose not to come after reading this post today... you've chosen weakness ;)


Tuesday, May 14, 2013

Monday, May 13, 2013

WOD 5-13-13

F. SQ  2-2-2-2-2
-------------------
5 x 5 pull-ups *strict
-------------------
2 x 4 min AMRAPs-
(2 min rest between)
3 Power cleans (185/120)
7 pull-ups


Saturday, May 11, 2013

WOD 5-11-13

 "Molly"

So proud of everyone who finished the race this morning!
Several PRs were set and others finished their first 5k EVER!
Thank you, for running for Molly.  



Friday, May 10, 2013

WOD 5-10-13

Mobility WOD

Every once in a while, that special WOD comes along....
 and becomes a WOD you will NEVER forget!


*Remember- NO 5:30 pm class tonight

Thursday, May 9, 2013

WOD 5-9-13

Partner WOD -
5 rds- each person
P1- 100 m sled pull
P2- max S2OH
    - max T2B

*P2 alternates movements each round

Knockin' out those double unders! 

Wednesday, May 8, 2013

WOD 5-8-13

EMOM x 10- 3 DL (@ 60%)
-------------------------------
5 min- max DU- then-
10 min AMRAP-
9 WB
7 box jumps
5 burpees

Baxter is showing great progress with his core strength! 


Tuesday, May 7, 2013

WOD 5-7-13

3 rds-
800 m run
20 ring dips
20 SDHP

An appropriate shirt to wear yesterday



Monday, May 6, 2013

WOD 5-6-13

F.SQ 3-3-3-3-3
----------------------
3 min F. SQ AMRAP
(use 50% of your final 2 rep)
Rest 1 min- then-
----------------------
15-10-5
Clean & Jerk
HSPU



Friday, May 3, 2013

WOD 5-3-13

Bench 1-1-1-1-1
------------------
50 push-ups
Then- 3 rds
30 Russian KBS
15 'on and over' box jumps

Heck of a farmers' carry! 


Thursday, May 2, 2013

WOD 5-2-13

12 min AMRAP-
25 m lunge
50 m farmers' walk

Work on skills with extra time!


Wednesday, May 1, 2013

WOD 5-1-13

15 min- OHS work
---------------------
50 back ext.
---------------------
3 x 3 min AMRAP-
5 T2B
7 P.Press

Dawnice came to us 4 months ago with very limited shoulder
mobility.  She has gone from not being able to raise her arm
above her head to completing a 20 min barbell complex with
55 pounds!  WOW- This goes to show what consistency and
hard work can do for you!