WOD 2-28-14

EMOM x 12- 1 p.cl + 1 hpcl
--------------------------------
30-20-10
HRPU
KBS

Then- (accumulate) 5 min in bottom
of your squat

CF Kids- working on their bar hangs

WOD 2-27-14

Split Jerk 1-1-1-1-1
----------------------
12 min AMRAP-
*Buy in of 15-12-9
  DB sq clean thruster
  pull-ups
*Max effort WB in time remaining

WOD 2-26-14

Skill work- L-sits/HS holds
------------------------------
21-15-9
On and over box jumps
SDLHP

Our fundraiser for Choices for Women was a success!
I think these boys are happy that they only had to do ONE
WOD with that belly!

WOD 2-25-14

3 x 10 ring row
-------------------
4 rds-
7 ring dips
14 S2OH (135/95)
21 DU

**Don't forget!  This evening at 6:30 we will be having our "Choices for Women" fundraiser.
Make a small donation and watch 4 husbands WOD in their pregnant wives' shoes!  Should
be a fun time with lots of laughs :)

WOD 2-24-14

DL 3-3-3-3-3
----------------
5 rds-
1:00- B. Sq
1:00- rest
1:00- Burpees
1:00- rest

BIG shout out to all of our teens who competed in the Teen
Rumble on Saturday.  What an amazing job from all of you.!
Very proud!

WOD 2-21-14

EMOM x 12- 1 clean
------------------------
7 rds-
10 weighted step-ups
10 DB snatch
10 DB p. press

Snow on the ground... sleds on the pavement.  Perfect.

WOD 2-20-14

Split Jerk 2-2-2-2-2
-----------------------
5 rds- (2 min rest btw)
25 WB
15 HRPU
10 T2B

WOD 2-19-14

Skill work- Pistols, L-sits
---------------------------
12 min AMRAP (ladder) -
1 HSPU, 10 KBS (Russian)
2 HSPU, 10 KBS
3, HSPU, 10 KBS...

For the ladies...

WOD 2-18-14

EMOM x 10 -
odd- 10 ring dips
even- 10 ring row
--------------------
3 rds-
15 thrusters (95/65)
30 DU

A few of the guys having fun with a friendly "Fran" throwdown
last week.  (x 5!)  I think they liked it.

WOD 2-17-14

DL 4-4-4-4-4
-----------------
4 x 3 min AMRAP-
5 burpee box jumps (24/20)
5 Power cleans (155/105)

WOD 2-14-14

Split Jerk 3-3-3-3-3
----------------------
21-15-9
OHS (95/65)
pull-ups

WOD 2-13-14

Tabata Style-
40 ring dips
20 PCL and Jerk
40 ring dips

WOD 2-12-14

EMOM x 10-
odd- 2 Rope climbs
even- 10 HSPU
----------------------
Then-
"Front Squat Medley"
 Max F.Sq @ (185/125)
 Max F.Sq @ (135/95)
 Max F.Sq @ (95/65)
* The only rest between sets is the
    time it takes you to change weights.
 *Modify weights as needed

WOD 2-11-14

5 x 6 *strict pull-ups
----------------------
2 rds-
40 over the bar burpees
20 HPCL

Flashback!  The Open is starting soon-
Are you ready?!

WOD 2-10-14

DL 5-5-5-5-5
----------------
6 rds-
10 S2OH
10 KBS

WOD 2-7-14

15 min- establish 1RM c & j
-------------------------------
4 rds-
30 WB
15 box jumps

WOD 2-6-14

5 rds-
30 sec on, 30 sec off:
Double Unders
Then-
EMOM x 14 -
1- 15 KBS
2- 12 thrusters

We're all getting the chance to test our 1 reps this week.
Several PRs so far... Congrats to everyone!  Here's Addie,
right after her 200 lb. back squat!  Way to go!

WOD 2-5-14

Push Jerk 1-1-1-1-1
-----------------------
1:00- max jumping lunge
2:00- max sit-ups
3:00- max S2OH
2:00- max sit-ups
1:00- max jumping lunge
*keep total reps

WOD 2-4-13

5 x 8 *strict pull-ups
-----------------------
8 min AMRAP-
7 F. Sq
14 lateral bar jumps (singles)

Mike's been working hard.  He plans to compete in his first
ever Masters' competition in April! 

WOD 2-3-14

B.Sq 1-1-1-1-1
-------------------
21-15-9
Med ball clean
Burpee

Our "Murph" group on Saturday.  It was a great morning!
Thank you for coming out to honor Michael Murphy.