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! 

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?  ;)

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**

WOD 5-28-13

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

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! 

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! 

WOD 5-23-13

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

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... 

WOD 5-21-13

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

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!

WOD 5-17-13

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

WOD 5-16-13

Tabata-
Slamballs
Air squats
Back ext.
Sit-ups (or T2B)

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 ;)

WOD 5-14-13

1,000 m row
Then- 2 rds
30 DB- S2OH
30 burpees

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

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.  

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

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! 

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! 

WOD 5-7-13

3 rds-
800 m run
20 ring dips
20 SDHP

An appropriate shirt to wear yesterday

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

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! 

WOD 5-2-13

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

Work on skills with extra time!

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!