WOD 4-30-14

3 sets-
15 abmat sit-ups (no arms)
15 back ext.
------------------------------
5 rds-
10 DB snatch
12 ring dips

WOD 4-29-14

Thruster 1-1-1-1-1
---------------------
500 m row
then- 3 rds
15 burpees
12 thrusters
9 OHS

WOD 4-28-14

Skill work- *strict T2B
-------------------------
EMOM x 10-
10 WB + 5 KBS

EMOM x 10-
odd- 10 strict pull-ups
even- 10 strict press

WOD 4-25-14

EMOM x 10 - 2 DL (60%)
*Work on speed
------------------------------
Partner WOD-
10 min AMRAP-
P1- 200 m row
P2- FR hold

10 min AMRAP-
P1- 50 m sled pull
P2- max HRPU

WOD 4-24-14

*Mobility Day

http://www.mobilitywod.com/

"Every human being should be able to perform basic maintenance on themselves"

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 ***

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

WOD 4-18-14

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

Animal fun at CFK

WOD 4-17-14

1 Pcl - every 30 sec x 12 min

--------------------------------

"Death by 10 meters"

Barb- working hard on Monday's WOD!

WOD 4-16-14

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

WOD 4-15-14

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

WOD 4-14-14

5 x 7 - Split Sq.
------------------
5 rds-
6 PCL
12 pull-ups

WOD 4-11-14

5 min max *strict pull-ups
-----------------------------
12 min AMRAP-
12 burpees
12 DL

WOD 4-10-14

Press 1-1-1-1-1
------------------
5 rds-
20 DU
200 m run
10 thrusters

WOD 4-9-14

EMOM x 15-
1 clean and jerk
--------------------
start- 100 m farmers' walk
3 rds-
15 sit-ups
30 KBS
end- 100 m farmers' walk

Has everyone met Natalie?  She WODs with us in the mornings
and works SUPER hard. (And makes great gluten free cookies ;)
 Great job, Natalie!

WOD 4-8-14

15 min AMRAP-
6- HPCL
9- S2OH
12- F.R lung

WOD 4-7-14

F. Sq 1-1-1-1-1
-------------------
5 rds-
20 WB
10 box jumps

WOD 4-4-14

5 min AMRAP-
Max effort *strict pull-ups
----------------------------
6 rds-
10 DL
10 pull-ups

WOD 4-3-14

Press 2-2-2-2-2
------------------
Tabata-
(1 min rest between)
-DB Push Press
-DB F.Sq
-Push-up
-Air squat

WOD 4-2-14

EMOM x 15-
1 PCL + 1 HPCL
----------------------
EMOM x 12-
200 m run
*scale run as needed

Dress appropriately!

WOD 4-1-14

2 rds-
30 burpee box jumps
15 ring dips

*mobility