WOD 6/26/13

Snatch Balance: 3-3-3 (Beginners: OHS: 3-3-3) Then… 1 Round: 400m Run 50 Push-ups 30 Pistols Then…2 min rest 1 Round: 400m Run 30 Ring Dips 20 Pistols Then…2 min rest 1 Round: 400m Run 10 MU (scale w.jumping bar MU) 10 Pistols Surprises around every corner here at CFWC! Make sure you introduce yourself to

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WOD 6/25/13

2-2-2 Hang Squat Clean with 3 second pause at the knee Then….. 21 Power Clean and Jerk 155/105 21 Pullups 15 Squat Clean and Jerk 135/95 15 Pullups 9 Hang Squat Clean Thrusters 115/85 9 Pullups Happy belated birthday to Mitchy Poo (The Invisible Man)      

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WOD 6/24/13

Find a 1 rep max for overhead carry 50 ft. Then: Balls Deep 5 rounds for time 20 Med Ball Throws 20/14 lbs. 20 Med Ball Slams 20 Med Ball sit-ups/throws

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WOD 6/23/13

9am: Yoga 10am: Oly Class 11am: Endurance 12noon: Dead-lifting clinic (w/power lifting coach Marshall) ————————————————————- 11am Endurance WOD: 2x 800 meter sprint row/run. Rest 5 min in between. Then… 20 MIN AMRAP shuttle run. 25 m, 50 m, 100 m Max reps strict press 75/45, max reps pull ups Score is total reps of press/pull

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WOD 6/22/13

“Kelly” 5 Rounds 400m Run 30 Box Jumps, 24/20 30 Wall Ball Shots, 20/14 (10ft)   Men, order your CrossFitWC Shorts at the front desk! Ordering Period will be June 21 – June 30th.  sizes run even: 30, 32, 34, 36….ect (As a side note, CFWC shirts are on the way! )      

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WOD 6/21/13

Back Squat: 3-3-3 Then… Partner Relay: AMRAP In 15 Minutes 3 Wall Climbs 10 Pullups 15 KB Swings, 53/35 100ft Sprint *After you complete the 100ft sprint, tag your partner and they do the same thing.

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WOD 6/20/13

Deadlift 3-3-3 Then 200 meter run 21 sumo deadlift high pull (95/65) 21 push press (95/65) 200 meter run 15 sumo deadlift high pull (95/65) 15 push press (95/65) 200 meter run 9 sumo deadlift high pull (95/65) 9 push press (95/65) 7:30 Strength Class Post loads and times to comments:

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WOD 6/19/13

EMOM 7 Min: Power Snatch + 3 OHS Then… 18 Min Clock: 3 Rounds: 200M run 21 Pull-ups (scale with Jumping Pull-ups) 12 Power Snatches, 95/65 Then, with the remaining time, get as far you can through “The Flight Simulator” RX= DU: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 (Scale option 1: 3-6-9-12-18-21-24-27-30-27-24-18-12-9-6-3) (Scale option 2: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1) (Scale option 3: Use

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WOD 6/18/13

Front Squat 3-3-3 with 3 second pause at the bottom of each Then…. Fight Gone Bad Style 3 Rounds of Max Effort for 1 Minute at each station: Front Squats 135/95 Hand Release Push Ups Box Jumps 24/20 Prowler Push or Sled Drag 135/95 Row for Calories 1 Minute rest between each round Kendrick Farris

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WOD 6/17/13

5, 5, 5 Reps of Bulgarian Split Squats rest 60 secs Single legged Romanian Deadlifts rest 60 secs Complete a set of one left & right leg movement for both. Then: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Dips

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WOD 6/16/13

9am: Yoga 10am: Oly Class 11am: Endurance For Time: Run 1 Mile (w/med ball), 20/14 30 Burpee Pullups 800m run, 20/14 20 Burpee Pullups 400m Run, 20/14 10 Burpee Pullups         Due to high volume, a 4pm class on Thursday will start this week. In addition, beginners classes will also be added

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WOD 6/15/13

AMRAP 15 Minutes 200m Run 5 Pullups 10 Pushups 15 Squat Clean Wall Balls 20/14 5 Minute Break Then…… AMRAP 15 Minutes 400m Run 15 KB Swings 53/35 10 Ring Pushups 5 Burpee over box jumps 20/16

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