WOD 5/17/16
EMOM 5 minutes 3 Hang Snatch Then…. Masters Qualifier Event 4 AMRAP 20 Minutes 55 Burpees 34 OHS 95/65 21 Ring Muscle Ups (sub 30 Pullups/30 Ring Dips) Happy birthday to our awesome Coach Nikki!
WOD 5/16/16
2 Rep Max Back Squat and 2 sets of 90% 3 rounds for time 20 KB Swings 53/35 20 Toes 2 Rings 20 Hurdle Jumps 24/20
Endurance WOD 5/14/16
Reminder: There will be no Olympic Lift Class. Coach Ryan will be coaching at the East Coast Gold Classic 9 am- Open Gym 11 am- Endurance 1 Mile Run 50 Double Unders 40 Sit Ups 30 Wall Balls 20 Pullups 10 Burpees 400m Run with medicine ball 10 burpees 20 pullups 30 wall balls 40
WOD 5/14/16
Deadlift: 3-3-3 Then… 2016 Individual Regional Event 5 (modified) 3 Rounds 400m Run 40 Situps 7 Deadlifts, 315/205 Happy B-Day to Brendan Laumer & Happy Graduation to Baby Bear (Dookie is not impressed)
WOD 5/13/16
Partner Med Ball Sprints 3 x 400m Then… WWPF 2016 Regionals Event 3 & 4 (partner style) 104 Wall Balls Shots, 20/14 (10′) 52 Pullups —1 min rest—– 4 Rounds 28 Pistols 15 power cleans, 115/80 2015 Snatches & Jerks
WOD 5/12/16
Push Press 3-3-3 Then 3 Bars Of Wingy 10-9-8-7-6-5-4-3-2-1 of: Power Clean Push Press Back Squat 95#/63# Post Loads and Time to Comments and ZEN:
WOD 5/11/16
Bench Press: 5 (sets) X 3 (reps) @ 90% *Only move up to 90% if you hit every set at 85% last week Then.. For Time 21-15-9 Front Squats, 135/93 Burpees over bar SUPER DOUG!
WOD 5/10/16
15 Minutes to a heavy 5 rep touch and go Snatch (full depth) Then…. 2016 Event 2 Regional Nate-20 Minute Cap 10 Rounds 4 Strict Muscle Ups (scale with kipping mu or 6 Strict Pullups) 7 Strict HSPU 12 KB Snatches 70/53 Nick and Michelle of the CFWC Snatches and Jerks doing partner deadlifts at
WOD 5/9/16
4 rep max then 2 sets of 90% 3 rounds for time: 400m Run 50 sit-ups 20 reverse lunges Reverse lunge starts with both feet on a 45# plate, stepping backwards till the back legs knee kisses the floor then returning that foot to the plate. Goals are important. Try writing it down. Journal your
Endurance WOD 5/8/16
No Olympic Lifting Today. Endurance WOD 4 Rounds with 2 Min Rest B/W Rounds 800 Meter Run 50 Double Unders 15 Burpee Pullups Post Time to Comments and ZEN Happy Mother’s Day to all our Strong CFWC Mothers, soon to be Mothers, and all our Ladies who are caregivers for
WOD 5/7/16
Hang Squat Clean 2-2-2 Then 12 Min AMRAP 5 Hang Sqaut Cleans 155/110 7 Burpee over Bar 10 Toes to Bar Post Loads and Times to Zen and Comments:
WOD 5/6/16
Turkish Get-up: 10 minutes to work up to a heavy single on both arms Then…. “Wacky Wiser Partner Friday” 300 Double Unders 2000m Row 100 Synchronized Wall Ball Shots *1 partner may row while the other partner does DU. They may not row at the same time or DU at the same time.