Monthly Archives: September 2014

WOD 10/01/14

Happy HUMP-DAY !!!  This WOD has a 50 WB hump just for you…

Complete all reps For Time:th

10 C2B Pull-ups

20 DB Thrusters  45#/25#

30 Weighted Sit-ups  25#/10#

400m Run

50 Wall Ball Shots  20#/14#

400m Run

30 Weighted Sit-ups  25#/14#

20 DB Thrusters  45#/25#

10 C2B Pull-ups

WOD 09/30/14

Strength: Front Squat

3-3-3-3-3 @ 40% 1RM

Weight must be “cleaned” to front rack at the start of each set.

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Metcon: 18-15-12-9-6-3 For Time

PCLN  155#/105#

Knees-to-Elbows

Handstand Push-ups

Put you fun-pants on…this should be awesome!!!

WOD 09/29/14

Grab you CF buddy…Partner WODs!IMG_4684

Warm-up: 5 Min AMRAP 

Complete as many DU’s as possible in 5 minutes, only one partner may work at a time.

Minimum 5 minute rest between Metcons.

Metcon 1: For Time

100 Burpee Box STEP Overs  20″/16″

Each partner must complete at least 2 burpees before tagging in their partner.

Do a burpee, step over the box, do another burpee = 2 reps.

Minimum 5 minute rest between Metcons.

Metcon 2: 15 Min AMRAP

10 DL  185#/125#

20 Med Ball Sit-ups (partners link feet and hand-off med ball at the top of each rep)

30 Weighted Push-ups (25#/10#)

Partners may split DL’s & PU any way they want.

Saturday BIG class at 10am!

Class on Saturday morning at 10am.images

10am-1:30 open gym/warm-up, team based WOD will start at 10:30ish.

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