WOD 12/13/12

Deadlift 1-1-1-1-1 Then: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Strength Class Deadlift 5×5 Post loads and time to comments:

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WOD 12/8/12

“Diannie” (Diane meets Annie CFWC style) 50 Double Unders 9 Deadlift 9 Hand Stand Pushups 50 Situps 40 Double Unders 9 Deadlift 9 Hand Stand Pushups 40 Situps 30 Double Unders 9 Deadlift 9 Hand Stand Pushups 30 Situps 20 Double Unders 9 Deadlift 9 Hand Stand Pushups 20 Situps 10 Double Unders 9 Deadlift

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WOD 12/6/12

Split Jerk 2-2-2-2-2 Then: 15 Min Amrap 9 Push Press (115/85) 12 Box Jump (24/20) 15 Kettle Bell Swing (53/36) Strength Class Push Press 2-2-2 Split Jerk 3-3-3 Post Loads and Rounds to comments:

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WOD 11/29/30

Power Clean 2-2-2-2-2 Then 15 Min Amrap 3 Hand Stand Push Ups 6 Pullups 12 Hang Squat Clean (65/45) Strength Class Bench Press 5×3 Power Clean 5×1 Post Loads and Rounds Completed to Comments:

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WOD 11/22/12

HAPPY THANKS SNATCH GIVING 8am, 9am and 10am Classes only Today Appetizer: 50 PVC Snatch Balance Dinner 7 servings of:  3 Hang Squat Snatch 6 Power Snatch 9 Snatch Grip DeadLift (95# Toms/65# Hens) SnatchGiving Dessert: 30 Kettle Bell Snatches (15L/15R) (53#/36#) *There is no break between apps, dinner and dessert Post time comments: Here

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WOD 11/15/12

Clean and Jerk 2-2-2-2-2 Then 5 Rounds 20 Med Ball Cleans (20#/15#) 20 Situps with med ball 200 meter run with med ball Strength Class Dead Lift 5×5 Weighted Pullups 5×1 Post stuff to comments:

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WOD 11/10/12

Barbara 5 Rounds 20 Pullups 30 pushups 40 situps 50 air squats Rest 3 min b/w rounds. Post Time for each round to comments:

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WOD 11/8/12

Snatch Balance 3-3-3 Then: 5 Rounds 7 Power Snatch (95/65) 7 Snatch Balance (95/65) 7 Bar Facing Burpees 7:30 Strength class Over head Squat 5×3 Snatch balance 3×3 Post Loads and time to comments:

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WOD 11/1/12

Hang Clean 3-3-3 Then: 15-12-9-6-3 reps of: Deadlift Hang Clean Thruster (115#/85#) Strength Class Press 5×3 Hang Clean 3×3 Post Loads and Times to Comments:

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WOD 10/25/12

Squat Clean 1-1-1-1-1 Then Power Elizabeth 21-15-9 Power Clean 135/95 Ring Dips 7:30 Strength Class Front Squat 3×5 Hang Clean 3×3 Post loads and times to comments:

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WOD 10/20/12

BarBell F0r Boobs/ Amazing Grace 30 Clean and Jerks for Time  (135#/95#) Registration@ 9am First Heat  Starts @ 10am Heats will run every 20 minutes.     Come out to CFWC tomorrow and support a great cause, BarBell For Boobs.    There is still time to Register and donate online. There will be a number of

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WOD 10/18/12

Deadlift 1-1-1-1-1 Then 3 Rounds 10 Deadlift 275/185 50 Double Unders 7PM Strength Class 3×5 Deadlift 3×3 Weighted Pullups Post loads and time to comments

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