WOD 8-29-14

3 x 10 - Barbell Row
------------------------
10 HPCL
20 FR lunge
30 HRPU
800 m run
30 HRPU
20 FR lunge
10 HPCL

Decided to share an oldie with you today.  Our CF kiddos have
grown so much!  It's just amazing. Remember- CFK will meet at
10 am on Labor Day and CF Teens at 11 am! 

WOD 8-28-14

Mobility Day

WOD 8-27-14

EMOM x 10- 3 PCL
------------------------
12 min AMRAP-
5 T2B
7 S2OH
9 Sit-ups

WOD 8-26-14

EMOM x 10-
5 strict pull-ups +
5  push-ups
----------------------
30 burpees
60 wallball
30 burpees

WOD 8-25-14

B.Sq 5 x 6
---------------
5 rds-
10 FSq
12 DB Snatch
200 m run

WOD 8-22-14

EMOM x 10-
1- 10 p. press
2- max effort ring row
--------------------------
Tabata Style-
20 Sq cl thrusters
40 ring dips
20 Sq cl thrusters
80 sit-ups

WOD 8-21-14

EMOM x 12-
1 clean  + 1 pause Fsq + 1 jerk
-----------------------------------
Snatch work
2k row for time

WOD 8-20-19

4 rds-
15 burpee box jumps
30 KBS

"31 Heroes" WOD

WOD 8-19-14

EMOM x 10-
1- 10 strict pull-ups
2- max unbroken HSPU
----------------------------
25 DL
50 pull-ups
25 DL

WOD 8-18-14

B.Sq 4 x 8
--------------
"Chief"
5 x 3:00 min AMRAP-
3 Pcl (135/95)
6 push-ups
9 air squats
*1 min rest btw each

WOD 8-15-14

4 sets of-
5 press + 5 p. press + 5 p. jerk
-----------------------------------
WOD-
20 FR lunge
40 mtn. climber
20 S2OH
40 lateral over bar jumps
20 FR lunge

WOD 8-14-14

Pause F. Sq 2-2-2-2-2
--------------------------
200 m run
21 OHS, 21 T2B
400 m run
15 OHS, 15 T2B
600 m run
9 OHS, 9 T2B

Don't forget.  We'll be doing "31 Heroes" this Saturday.
Find a partner and come honor our fallen heroes.

WOD 8-13-14

EMOM x 12- 2 HPCL
-------------------------
3 rds- 1:00 intervals
Box jumps (24/20)
KBS (53/35)
DU
*keep total reps each round

A few of our ladies completed their first RX "Fran"
last week! 

WOD 8-12-14

5 min AMRAP- strict pull-ups
Tabata- HS hold
---------------------------------
4 rds-
1:00 on / :30 off
Wallball
Sit-ups

Competition is 2 months away... SPREAD THE WORD!

WOD 8-11-14

B. Sq 3 x 10

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

15-12-9-6-3 P. Jerk

3-6-9-12-15 Burpee

A little CF Teens throwback today, in honor of us completing our first
week as trainers at the high school!  The first week went GREAT.
So excited to see these kids progress throughout the year.

WOD 8-8-14

Bench press 1-1-1-1-1
-------------------------
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Split Squats!

WOD 8-7-14

Olympic lifting work
-------------------------
400 m sled pull for time

WOD 8-6-14

EMOM x 7- Max effort MU (sub C2B)
-------------------------------------------
1,000 m row
Then- 4rds-
10 p.press
12 SDLHP
*same barbell

WOD 8-5-14

Every 3:00 x 5 rds-
1:00- axle bar Fsq
100 m sprint
*rest in extra time
------------------------
Tabata- air squat

Airdyne Aftermath

WOD 8-4-14

DL 1-1-1-1-1
----------------
9 min AMRAP (ladder)
1,1-2,2-3,3....
PCL + J
Box jump (30/24)

Who's ready for another axle bar WOD?

WOD 8-1-14

Bench Press 2-2-2-2-2
-------------------------
4 rds-
(1 min rest between)
50 m lunge
100 m farmers' walk
200 m run

Interesting... 
http://www.boxlifemagazine.com/community/castro-to-change-the-selection-process-for-the-2015-crossfit-games