WOD 7/10/14

Dead Lift 2-2-2 Then: 10 Min AMRAP of: 6 turkish get ups 35#/25# 9 med ball cleans 20#/15# 12 pullups Then: 1200 Meter Run Post Loads and Rounds Completed to comments:

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WOD 7/3/14

10 Min EMOM – AHAP Power Clean Hang Squat Clean Push Press Push Jerk Then: 3 Rounds 30 OH Walk Lunge with 45/25 12 Dead Lift 245/165 12 Ring Dips 30 Lateral Hops over bar Post Loads and times to Comments:

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WOD 6/26/14

Power Snatch 3-3-2-2-1-1-1 Then 7 Rounds 200 Meter Run 6 Power Snatch (135/95) 12 Wall Balls Post Loads to Comments:

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WOD 6/21/14

Bench Press 3-3-3 Then Nicole 20 Min Amrap of 400 Meter run Max Effort Pullups Post Loads and rounds to comments: Every Car looks better with a FREE CFWC sticker.   Get your FREE sticker at the front desk.

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WOD 6/19/14

Power Clean 3-3-2-2-1-1-1 Then; 12 Min AMRAP/Ladder of: 3 Power Clean 155#/110# 3 Wall Balls 20#/15# 3 Dips 6 Power Clean 6 Wall Balls 6 Dips 9 Power Cleans 9 Wall Balls 9 Dips 12 Power Cleans 12 Wall Balls 12 Dips etc etc etc…. Post Loads and Rounds/Reps to comments.

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WOD 6/12/14

Deadlift 3-3-3 Then: 150 Kettle Bell Swings for time (53/35) Complete with the least amount of breaks as possible But….. 1st break = 50 box jumps 2nd break = 50 double unders 3rd break = 50 air squats 4th break = 50 situps 5th break = 20 box jumps 6th break = 20 double unders

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WOD 6/5/14

Thruster 2-2-2-1-1-1 Then 100 Pullups for time But…EMOM Perform 5 Thrusters(95#/65#) *18 Min CaP No Rest Cash Out 50 Pushups *4 min CaP Post Loads and times to comments

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WOD 5/29/14

5 x 1 Snatch Balance x 1 OverHead Squat Then Nancy 5 Rounds 400 Meter Run 15 Over Head Squats (95/65) Post Loads and Times to Comments:

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WOD 5/25/14

Rest Day. CFWC is Closed Today due to CrossFit Regionals. Rest up for Memorial Day Murph.        

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WOD 5/24/14

Pullup and Muscle Up Practice Then Hero WOD Michael Three rounds for time of: Run 800 meters *50 Back Extensions 50 Sit-ups *We will sub RDLs for the BEs Post Time to comments: 8am Beginner WOD 9am Intermediate/advanced 10am Beat the Wingy

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WOD 5/22/13

Deadlift 2-2-2 (No Bounce) Then 10 Min Amrap of 10 Deadlift (275/185) 20 Box Jumps Cash Out Death By Pullup (15 Min Cap, start back at 1 if you fail) Post Loads, Rounds and reps to comments:

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WOD 5/15/14

Romanian Dead Lift 5×8 Then: 15 Min Nate 2 Muscle Ups 4 Hand Stand Pushup 8 Kettle Bell Swing (2pood/1.5pood) Post Loads and Rounds to Comments: Above is quick video on Proper RDL form. The RDL is a great assistance strength movement to help attain new PRs in the Deadlift and Squat if done correctly.

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