June 2013

July 01-06, 2013

Monday WOD: Hulk Strength Back or Front Squats then 25 Push Ups 400M Run 3R4T Tuesday WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps: Men’s 24″ / Women’s 20″ 12 KBS: Men’s 50# / Women’s 35# 6 Lunges each leg 12 Min AMRAP Wednesday WOD: “For Better For Worse” Row 400M […]

July 01-06, 2013 Read More »

June 24-29, 2013

Monday WOD: CF OPEN 13.1 40 Burpees ; 30 Snatches 30 Burpees ; 30 Snatches 20 Burpees; 30 Snatches and so on… 17 min AMRAP Tuesday WOD: CF OPEN 13.2 5 Shoulder to OH 10 Deadlifts 15 Box Jumps 10 min AMRAP Wednesday WOD: CF OPEN 13.3 150 WallBalls 90 Double Unders 30 Muscle Ups

June 24-29, 2013 Read More »

June 17-22, 2013

Monday WOD: SOUTH CENTRAL REGIONAL #4 100WallBalls 100 Pullups 100 Pistols 100 one arm db snatches for time… Tuesday WOD: SOUTH CENTRAL REGIONAL #5 Deadlift Box Jump 21-15-9 reps for time… Wednesday WOD: SOUTH CENTRAL REGIONAL #2 & #3 7 min OHS Ladder Rest 2 min 7 min AMRAP Burpee Muscle ups Thursday WOD: SOUTH

June 17-22, 2013 Read More »

June 10-15, 2013

Monday Hulk: Power Snatch WOD: “LADY” 10 Power Cleans (135/95) 15 Box Jumps (24/18) 20 Squats Tuesday WOD: “Chrissy” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday Hulk: FRONT SQUATS WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. If below 10, then

June 10-15, 2013 Read More »

June 03-08, 2013

Monday WOD: “Lahcen” 800m Run : Deadlift (10k#/7k#) 400m Run : Squat (5k#/3.5k#) 200m Run : STOH (2.5k#/1.75k#) for time… You pick reps and weights for total pounds; one bar, no rack Tuesday WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps

June 03-08, 2013 Read More »