October 2014

Oct 27 – Nov 01, 2014

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 […]

Oct 27 – Nov 01, 2014 Read More »

Oct 20 – Oct 25, 2014

Monday WOD: SOUTH CENTRAL REGIONAL Modified #4 15 WallBalls 15 Pullups 15 Pistols 15 one arm db snatches 5 Rounds for time… Tuesday WOD: SOUTH CENTRAL REGIONAL Modified #5 Deadlift Box Jump 21-15-9 reps for time… Rest 2 minutes, Run 1 mile for time… Wednesday WOD: SOUTH CENTRAL REGIONAL #2 & #3 7 min OHS

Oct 20 – Oct 25, 2014 Read More »

Oct 13 – Oct 18, 2014

Monday Odd Couple: 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 Odd Couple: FRONT SQUATS WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. If below

Oct 13 – Oct 18, 2014 Read More »

Oct 06 – Oct 11, 2014

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

Oct 06 – Oct 11, 2014 Read More »