April 2013

9am: Yoga 10am: Open Gym 11am: Endurance 1a. GHD Situps 1b. GH Raises Then… Jackie 1000m row 50 thrusters, 45lb 30 pullups CFWC viewing gallary

Death By 10m Run Then… 30-20-10 Wall Ball Shot, 20/14 Pull-up Don’t forget to wipe down ab-mats, med balls, bars, and anything else you sweat... Read More

15 Min Establish 1 RM Clean & Jerk Then… With a partner, Complete the following for Time: 42 Power Cleans, 135/95 42 Ring Dips 30... Read More

Power Snatch 5-5-3-3-1-1-1 Then: 50 Double Unders 10 Power Snatch (135/95) 40 Double Unders 8 Power Snatch (135/95) 30 Double Unders 6 Power Snatch (135/95)... Read More

OHS: 5-5-3-3-1-1-1 Then… “Mary” AMRAP 20 Minutes 5 HSPU 10 Pistols, Alt 15 Pull-ups Thanks again to all the judges/volunteers who helped out during the... Read More

EMOM 7 Minutes Full Clean Hang Squat Clean Front Squat Then…. 800m Run 15 Hang Cleans 115/85 400m Run 15 Hang Cleans 135/95 200m Run... Read More

Bodyweight Warm-up week 2 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds... Read More

9am: Yoga 10am: Open Gym 11am: Endurance 1000m row (for time and cal.) Then… 15 min AMRAP 5 Snatch grip DL, 135/95 5 Push Jerk,... Read More

Registration: 8am – 8:45am Judges Briefing: 8:30am Athletes Briefing: 8:45am First Heat in WOD 1: 9:15am *Non-perishable food donations are more than appreciated!

500m Row x 3 Then… 12 Minute Partner Diane Ladder 3 Deadlifts, 225/155 3 HSPU 6 Deadlifts 6 HSPU 9 Deadlifts 9 HSPU *Continue this... Read More