WOD 10-30-15

5 rds-
400 m run
12 DL (205/145)
4 wall climbs

Smiling all the way!

WOD 10-29-15

1 PSN every :30 x 15:00
---------------------------------
OHS 2-2-2-2-2

Happy strength day!

WOD 10-28-15

EMOM x 10- 5 strict pull-ups
*C2B if able
------------------------------------------
100 over bar burpees
2 PCL- EMOM
*start WOD with 2 PCL

WOD 10-27-15

Tabata- P.Press (75/55)
*1 min rest, then-
10 min AMRAP-
30 FR backwards lunges (75/55)
50 DU

WOD 10-26-15

Pause B. Sq 3-3-3-3
----------------------------
2 rds-
50 WB
50 KBS

WOD 10-23-15

Split Jerk 3-3-3-3-3
----------------------------
7 min AMRAP-
7 S2OH (135/95)
12 SDLHP (70/53)

WOD 10-22-15

"Nancy"
5 rds-
400 m run
15 OHS (95/65)

WOD 10-21-15

1 PCL every :45 x 20 rds
------------------------------------
"GI Jane"
100 burpee pull-ups for time

WOD 10-20-15

EMOM x 18-
1- 250/200 m row
2- 60 m farmers walk
3- 20 sit-ups

WOD 10-19-15

Pause B.Sq 5-5-5-5
--------------------------
5 rds-
10 Sq. Cl thrusters
20 KBS

Our next session of CFK starts this week.  These shots are from
a few years back.  It's so fun to see how far these kiddos have
come. AND how much they've grown!  Can hardly believe it!

WOD 10-16-15

5 sets- 1 PP + 1 PJ + 1 Sp.J
-------------------------------------
10 min AMRAP-
20 OH plate lunges (45/35)
12 pull-ups

WOD 10-15-15

3k run
*rest as needed
3k row

Becca looking strong on her split jerks!

WOD 10-14-15

Sumo DL 1-1-1-1-1
---------------------------
3 rds-
30 WB
10 PCL + J

WOD 10-13-15

EMOM x 18-
1- 2 rope climbs
2- 10 burpee box jumps
3- Max effort ring dips

WOD 10-12-15

Pause B.Sq 2-2-2-2-2
----------------------------
5 rds-
10 T2B
12 DB Sn. (alt)

WOD 10-9-15

5 sets- 2 pp + 2 pj + 2 sp.j
----------------------------------
'Tabata' style-
50 thrusters (95/65)
200 DU
50 thrusters
*may only work during the :20 increments
 

WOD 10-8-15

Sumo DL 3-3-3-3
--------------------------
10-9-8-7-6-5-4-3-2-1
*For completion
Strict Pull-ups
HRPU
Barbell Row
Sit-up

What a great shot.  "Time!" In the act of throwing the barbell and
saying the word.  He's done!

WOD 10-7-15

1,000 m row
then-
30-20-10
KBS (70/53)
Box Jump (30/24)

Cheering Christine on for her final rep of "Grace" on Saturday.
Her celebration at the end was priceless!

WOD 10-6-15

800 m run
400 m Farmers' walk (DB or KB)
400 m FR carry (with DB/KB)
800 m run

Our September Member of the Month is Dawnice Moll!  She
has been dedicated and working hard ever since her and her family joined
us over two years ago.  Her progress has been astounding.  What an example
of what consistency and a little determination can do for you! 

WOD 10-5-15

Pause B. Sq 3-3-3-3
---------------------------
3 rds-
10 F. Sq
10 burpees
*Straight into
3 rds-
10 P.CL
10 Ring dips
*Same bar

WOD 10-3-15

"Grace"
 For time:
30 PCL & J

The big event.  See you there!

WOD 10-2-15

EMOM x 10- 1 PCL + 1 PJ
-------------------------------------
Partner WOD:
2 rds-
P1- 400 m sled (90/60)
P2- AMRAP of-
       12 sit-ups
       12 ring rows
*sled travels 1,600 m total

ONE. MORE. DAY! Join us Saturday for "Grace for KDH"!

WOD 10-1-15

Sumo DL 5-5-5-5-5
---------------------------
Every :30 x 15 minutes
1 Hang Snatch