WOD 1/19/14

9 am-Yoga 10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance WOD with Coach Brian 1 Mile Run 50 Double Unders 40 Sit ups 30 Wall Balls 20/14 20 Box Jumps 24/20 10 Burpees 800m Run 50 Double Unders 40 Sit ups 30 Wall Balls 20/14 20 Box Jumps 24/20 10 Burpees 400m

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WOD 1/18/14

L sit and L hold Practice 3 x Max effort Holds Then: “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats Post your

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WOD 1/17/14

12 min to establish 1RM Push Press Then… “Wacky Wiser Partner Friday” 3 Rounds: 42 Push Press, 95/65 30 Pistols, alt legs 18 Box Jumps, 30″/24″ * 1 partner works while the other holds the pet rock, 70lb/53lb Showers are completed and are ready to be used. BYOT!

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WOD 1/16/14

Bar Complex. 7x 1 Hang Power Clean x 1 Front Squat x 1 Jerk 10,9,8,….3,2,1 reps of Hang Power Clean (135/95) Toes to Bar Pushup 7:30 Strength Class Post Stuff To comments: Register HERE now.  All of You! 🙂 Please speak to one of your coaches if you have any questions

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WOD 1/15/14

EMOM 7 MIn Snatch (hip) + Snatch (knee) + Snatch (2″ off floor) Then….. 15 min Ladder Cash In: 800M Run 3 Snatches, 95/65 3 Burpees over bar 6 Snatches 6 Burpees over bar 9 Snatches 9 Burpees over bar *Continue up the ladder until 15 min runs out……(12/12, 15/15, 18/18….) *Snatches are done anyway

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WOD 1/14/14

3x 500m Row Sprints 3x Max strict Pullups (No kip. If you don’t have strict pullups, use a band or do ring rows) Then… The Mike Mckenna AMRAP in 12 Minutes 3 Cleans, 185/135 6 KB Swings, 70/53 9 Double Unders     Happy birthday to Mike McKenna!!      

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WOD 1/13/14

“Barbarella” 3 Rounds for time. 20 Barbell Rows 30 Barbell Floor Presses 40 Ab-Mat Sit-Ups 50 Back Squats Rest 3 min…repeat 115/75 lbs   This is a take on the CrossFit Main Site Benchmark WOD “Barbara”  it is a body-weight workout with 5 rounds of 20 Pull-ups, 30 Push-ups, 40 sit-ups and 50 Air Squats.  If

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WOD 1/12/14

9 am-Yoga 10 am -Olympic Lift class with Coach Ryan (snatch and snatch pull work) 11 am- Endurance with Coach Brian   In 10 Minutes 1 Mile Run Max Rep box jumps with remaining time 24/20 3 Minute Rest In 10 Minutes 1 Mile Run Max Rep Burpees with remaining time 3 Minute Rest In

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WOD 1/11/14

4 Rounds 1 minute at each station (Like Fight Gone Bad) Prowler for distance 135/95 Bar Muscle Ups Jumping Squats 45lbs Push Ups Row for Calories 1 Minute after each 5 minute round Andrew Mcfall, aka Buttercup at Rally in the Valley  

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WOD 1/10/14

Back Squat: 3-3-3 (85%-90%) Then… “Wacky Wiser Partner Friday” 100 Pullups 30 Ground to OH, 135/95 100 Situps 20 Ground to OH, 155/105 100 Push ups 10 Ground to OH, 185/125 1000 M Row *1 person works at a time                       THEN                          

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WOD 1/9/13

Push Press 5-5-3-3-1-1-1 Then 3 Rounds 50 Double Unders 15 Kettle Bell Swings 2pood/1.5pood 15 Hand Stand Pushups 7:30 Strength 5-5-5 Front Squat 3-3-3 Bench Press 1-1-1 Power Clean Post Loads and Times to Comments: Open registration for the 2014 Games will be in one week.  1/15/14.     We would love for ALL members of CFWC to

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