Endurance WOD 5/8/16
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

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WOD 5/7/16
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:  

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WOD 5/6/16
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.

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WOD 5/5/16
WOD 5/5/16

Front Squats 1-1-1   Then:   6 Rounds of:   5 Thrusters 95/63 7 Hang Power Clean 95/63 10 Sumo Deadlift High Pull 95/63   18 Min Cap   Post Loads and Times to Zen and Comments:  

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WOD 5/4/16
WOD 5/4/16

Bench Press: WK 5 5 (sets) x 3 (reps) @ 85% Then… AMRAP 16 minutes 21 Deadlifts, 115/73 15 Shoulder 2 OH, 115/73 9 Burpee box jumps, 30/24 Happy Birthday to Nate Cooper !    

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WOD 5/3/16
WOD 5/3/16

Power Clean 3-3-3 ( Do not have to be touch and go) Then…. 3 Rounds 50 Double Unders 10 Power Clean 155/103 7 Bar Muscle Ups Hutch after his birthday WOD!

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WOD 5/2/16
WOD 5/2/16

4 rep max Back squat then 2 sets of 90% 15 min AMRAP 6 strict pull-ups 9 decline Push-ups (feet on box)24/20 12 bulgarian split squats L/R 53/35 kb

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Endurance WOD 5/1/16
Endurance WOD 5/1/16

10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance with Coach Brian *Open gym must be done by 11am* Endurance 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile run MB, Steph and Jess getting ready for the Redneck Prom?  

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WOD 4/30/16

3x 500m Row Sprints (for Brian’s birthday) Then….. The Hutch AMRAP 20 Minutes 400m Run 20 Burpees 10 Box Jumps 30/24 Happy birthday to Dave The Hutch and Brian!

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WOD 4/29/16

15 minutes to a heavy clean Then… WWPF For Time: 100 Cal Row, (pet rock) 75 C2B Pullups, Partner hangs from bar 50 Handstand Pushups, partner holds handstand 25 Ground To OH, 185/133 Sleep and hydration are essential for recovery                  

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WOD 4/28/16

Front Squats 2-2-2 Then: 12 Min Amrap of: 10 KB Swings (70/53) 10 Ring Pushups 10 Med Ball Cleans (20/15) Post Loads and Times to Zen and Comments:

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WOD 4/27/16

Bench Press: WK 4 5 x 5 @ 80%  of 1rm *If you failed any sets last week, stay at 75% Then… 12 Min Ladder 3 Thrusters, 95/63 3 Toes 2 Bar 30 Double Unders 6 Thrusters 6 Toes 2 bar 30 DU 9 Thrusters 9 T2B 30 DU *Keep Increasing by 3 Reps until

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888-338-9366
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