7.23.14

photo-12CFE:

MOB

DYNWU

WOD:

5 Wall Walks

1200m Run

25 Pull-ups

1200m Run

50 Pushups

1200m Run

25 K2E

5 Wall Walks

 

CF:

A. GWOD

5 Bridge Ups

2M First Rib MOB

2M T Spine MOB

Hold Bridge Up for 1M if Possible

 

B. 6 RFT:

200m Run

6 Power Snatch (95/65)

9 OHS (95/65)

18 Dbl Unders

 

C. MOB and Static Stretch

 

$$ Optional Cash Out $$

40 GHD Situps

40 Reverse Hypers

 

 


7.22.14

photo-2CFE:

MOB

DYNWU

Tabatas:

Shuttle Run

Row

 

CF:

DYNWU: Wrist/Shoulders

 

A. GWOD

Max Height Jumping Pushups

Stack Plates on Floor, Explode Up and Jump Hands onto Plates out of the Bottom of Pushup

 

B. Isolated Sub Scap/Rotator Cuff Work with Small Plates and Bands 

L Flyes/Y Flyes/T Flyes

 

C. 21-15-9

DL (155/95)

Box Jumps (24/20)

 

D. 500m Row for Time


7.21.14

 

photo-36CFE:

MOB

DYNWU

WOD:

8 RFT

10 WB

10 Ring Rows

10 KB Swings

200m Run

 

 

CF:

10M DYNWU

 

A. BB WU: 3 by 12 Each Movement

Scoop

Strict Press

Curls

 

B. For Time:

10 Pull-ups

10 Clean and Jerk (95/65)

9 Pull-ups

9 Clean and Jerk (105/75)

8 Pull-ups

8 Clean and Jerk (115/85)

7 Pull-ups

7 Clean and Jerk (135/95)

6 Pull-ups

6 Clean and Jerk (135/95)

5 Rope Climbs

5 Clean and Jerk (155/105)

4 Rope Climbs 

4 Clean and Jerk (155/105)

3 Rope Climbs

3 Clean and Jerk (165/115)

2 Rope Climbs

2 Clean and Jerk (175/125)

1 Rope Climb

1 Clean and Jerk (185/135)

 

C. 5-8M Static Stretch & MOB

 


7.19.14

photo-42There will be NO CFE today as our Runners will be out Supporting the “Bubba 5K”

CFCore @ 830am 

FREE CFCommunity WOD @ 9am 

CF @ 930/1030am 

 

CF:

MOB

DYNWU

A. Split Jerk Technique and Skill Work

 

 

B. 12M EMOM 

ODD: As Many Wallballs as Possible 

EVEN: As Many Abmat SU as Possible 

*Score Total Reps

**Rest 4M

 

C. 12M EMOM

100m Sprint. Rest in Remaining Time.


7.18.14

10448241_693022167447523_5716295603003622500_nThere is NO YOGA tonight!!!

Today is our last day of CF Kids Camp meeting 2-4pm….

Rumor has it that there will be a Special Snack today!! 

 

CF:

MOB

DYNWU

Today we Honor Lori with …”This is the WOD that doesn’t End…”

Lori is our consistent Double Wod-der!! 

 

 

For Time:

2 Rounds:

200 Dbl Unders

200m Run

20 HSPU

Then:

Snatch Ladder

3 (95/65)

3 (135/85)

3 (145/95)

1 (155/105)

1 (165/110)

1 (175/115)

Then:

1 Mile Run

100m Broad Jump Burpees

20 Pull-ups