WOD 1/2/16
Front Squats : 3 x 3 (3 sec pause each rep) 50 – 30 – 10 reps for time of: Burpees V-ups
WOD 1/1/17
11AM Endurance WOD Tabata Row for Calories Double Unders Weighted Planks Kettle Bell Swings *Run 400 Meters after each excercise. Post Your stuff to ZEN and Comments:
WOD 12/31/16
Press 1-1-1 Then Angie: For Time Complete: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 25 Min Cap Post Loads and Times to ZEN and Comments:
WOD 12/30/16
WWPF AMRAP 23 Minutes 10 Hang Power Cleans, 185/123 (1 bar/mix anyway) 20 Synchronized Wall Ball Shots 10 Wall Climbs (mix anyway) 15 Hang Power Cleans 20 Synchronized Wall Ball Shots 10 Wall Climbs 20 Hang Power Cleans 20 Synchronized Wall Ball Shots 10 Wall
WOD 12/29/16
Power Snatch 3-3-3 Then 3 Rounds 30 Box Jumps 15 Power Snatch 135/95 20 Pullups Post Loads and Times to ZEN and Comments:
WOD 12/28/16
Bulgarian Split Squats: 3 x 8 reps (each leg) Strict Chin-ups: 3 x M.E. Then… For Time: 1000m Row 50 Target Burpees 30 Shoulder 2 OH, 135/93 10 Ring MU
WOD 12/27/16
15 Minutes to a heavy clean Then… Crossfit Open WOD 16.2 (kind of) As far as possible in 20 Minutes 25 Toes to Bar 50 Double Unders 15 Squat Cleans 135/83 25 Toes to Bar 50 Double Unders 13 Squat Cleans 185/113 25 Toes to Bar 50 Double Unders 11 Squat Cleans 225/143 25 Toes to
WOD 12/26/16
Front Squat: 3 x 5. (3sec pause on reps 1-3-5) * increase weight from last week Then for time: 50 KB Manmakers 35’s/26’s Push-up + 1 arm row + 1 arm row + squat clean thruster
12 Days of CFWC
8 am, 9:30 and 11am classes 12 DAYS OF CFWC CHRISTMAS One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3
WOD 12/23/16 (Ugly Holiday Sweater WOD)
WWPF 1200m Med Ball Run Relay (3 x 200 each) 12 Rope Climbs, alt 30 Synchronized Toes 2 Bar 50 Pushups, 45/25 800m Med Ball Run Relay (2 x 200 each) 9 Rope Climbs, alt 20 Synchronized Toes 2 Bar 40 Pushups, 45/25 400m Med Ball
WOD 12/22/16
Back Squat 3-3-3 Then Christmas Balls, Jingle Bells, and Burpees. 7 Rounds 10 Wall Balls (20/15) 10 Burpees 10 KB Swings (2Pood/1.5Pood) Post Loads and Times to Zen and Comments:
WOD 12/21/16
1A. Bulgarian Split Squats: 3 x 10 (each leg) (barbell/kettlebells/dumbbells may be used) 1B. Strict Pullups: 3 x M.E. Then…’ For Time: 21 Power Cleans, 135/93 21 Ring Dips 30 Alt Pistols 15 Power Cleans 15 Ring Dips 20 Alt Pistols 9 Power Cleans