WOD 2/1/15

10 am- Olympic Lifting Class 11 am- Endurance 100 Double Unders 50 Pullups 50 Sit Ups 50 KB Swings 70/53 50 Supermen 50 Box Jumps 24/20 50 Burpees 100 Double Unders Run 1 Mile Happy birthday to Debbie G, The Honeybadger!  

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WOD 1/31/15

AMRAP 7 Minutes 150m Row 10 Burpees 3 Minute Rest AMRAP 7 Minutes 5 Pullups 10 Pushups 15 Air Squats 3 Minute Rest AMRAP 7 Minutes 150m Row 10 Burpees 3 Minute Rest AMRAP 7 Minutes 5 Pullups 10 Pushups 15 Air Squats   Happy birthday to Steph, AKA Skunky Brewster!!  

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WOD 1/30/15

Bench Press: 3 x 3 Weighted Strict Pullups: 3 x 3 Then.. “Wacky Wiser Partner Friday” 42 Snatches, 135/93 50 Toes 2 Bar, while 1 partner hangs from bar 30 Snatches 50 Alt Box Jumps, 24/20 18 Snatches 50 Kb Swings, 70/53, partner holds Kb at full ext Good luck to the 6am’ers going to

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WOD 1/29/15

Front Squats: wk 2 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% Then: 5 Rounds of: 21 Thrusters 75/53 21 Double Unders *18 Min TimeCap Post Loads and Times to Comments and Zen:

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WOD 1/28/15

Snatch Grip RDL: 3 x 5 (heavier than last week) L  – Sit: 3 x M.E. Hold Then… For Time: 21 OHS, 95/63 21 Burpees over bar 15 OHS, 115/73 15 Burpees over bar 9 OHS, 135/ 93 9 Burpee over bar Which position is correct?

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WOD 1/27/15

15 Minutes to Heavy Hang Clean Double Then…… AMRAP 3 Minutes 3 Hang Cleans (anyway) 185/133 5 Box Jumps 30/24 7 Chest to Bar Pullups 3 Minute Rest Then…. AMRAP 5 Minutes 3 Hang Cleans  (anyway) 195/143 5 Box Jumps 30/24 7 Chest to Bar Pullups 5 Minute rest Then….. AMRAP 7 Minutes 3 Hang

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WOD 1/26/15

Congratulations to all the CFWC ladies that lifted this weekend! Back Squats: wk 2 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% 10 min AMRAP 10 plyo plate push-ups 10 OH walking lunge 45/25 For plyo push-ups start with one hand on a plate other hand on the

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WOD 1/25/14

9am: Open Gym 10am: Open Gym 11am: Endurance “Tabata Enduro” – 8 Rounds of 20 seconds of work/ 10 seconds of rest for each movement Cal Row Pushups SItups Squat Double Unders Eat all the doughnuts on your Birthday! HAPPY 21st BIRTHDAY

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WOD 1/24/15

Deadlift 7×2 Then: 12 Min Ladder of: 30 Burpees 75/45 pound Snatch, 20 reps 20 Burpees 95/65 pound Snatch, 20 reps 10 Burpees 135/95 pound Snatch, 20 reps 5 burpees 155/110 pound Snatch, as many reps as possible Post Loads to Comments and Zen   Class is still a ON for Saturday 1/24.  We will

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WOD 1/23/15

Bench Press: 3 x 5 Weighted Pullup: 3 x 5 Then… “Wacky Wiser Partner Friday” AMRAP 18 Minutes 90 Cal Row 60 Deadlifts, 225/155 (partner must hold bar at full extension) 30 Planking Burpees Marco throwing down at Wodapalooza this past weekend  

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WOD 1/22/14

Front squat: 3X5 Set 1: 75% Set 2: 80% Set 3: 85% Then: 50 Double Unders 21 Power Clean (135/95) 21 Pullup 50 Double Unders 15 Power Clean (135/95) 15 Pullup 50 Double Unders 9 Power Clean (135/95) 9 Pullup Post Loads and Times to comments and Zen,

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WOD 1/21/15

Snatch Grip RDL: 3 x 5 Max L Sit: 3 X M.E Then… “Butler Birthday WOD”  10 Rounds – 20 min time cap 3 Full Snatches, 165/115 3 Muscle ups *Cash out:  34 Burpees 34 Pullups   HAPPY  34th BIRTHDAY COACH JENNY 

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