3 Rds
10 Pushups
20 Situps
10 Squats
10 Pullups
10 Box Jumps
WOD
5 Rds for time
Row 500m
Rest exactly 5 minutes between efforts
Post times for all 500m
Friday, July 1, 2011
Thursday, June 30, 2011
WOD Thursday 6-30-11
Warm Up
400m Run
2 Rds
10 Pass Throughs
10 PVC Front Squats
10 Back Extensions
10 Ring Rows
10 Pushups
WOD
"Fran"
21-15-9
Thrusters (95/65)
Pullups
xxxIf WOD is completed under 7 minutes, ROW 1000m for timexxx (Error, don't do)
Post WOD time
Wednesday, June 29, 2011
Wednesday 6-29-11
Warm Up
3 Rds
10 Pass Throughs
10 KB Swings
10 Wallball shots
10 Ovhd Squats
1 Rope Climb
Strength
Push Press: 2-2-2-2-2
WOD
100 Box Jumps (24/18)
Beginning with, and EMOM complete 5 Burpees
Post PP 2RM and WOD time
Tuesday, June 28, 2011
July 1st Sweat & Social
SWEAT & SOCIAL
Come help us celebrate our nation's independence on July 1, for a little sweating & socializing
WHEN: Friday, July 1 at 7:30pm - til ? Come a little early to get your wod done, then stay to enjoy some good food, folks, & fun.
WHERE: Your friendly neighborhood CLCF box
Meat will be provided for everyone!
RSVP to Heather for the head count-817-487-7856
WHAT TO BRING:
* yourself
* your family
* your friends
* your food:
* BYOB
* 1 side dish
*** Oh yeah, and don't forget to bring your A-game for a wod before the meal
WOD Tuesday 6-28-11
Warm Up
3 Rds
15 Jumpings Jacks
10 Back Extentions
15 Situps
10 KB Swings
5 Light Deadlifts
WOD
"Diane"
21-15-9
Deadlifts (225/135)
HSPUs
If WOD is completed in under 10 minutes, chose one of the following. Accomplish after a short period of recovery:
-Run 1 mile
- Row 1500m
Post WOD and monostructural time
Monday, June 27, 2011
WOD Monday 6-27-11
Warm Up
500m Row
2 Rds
10 Pass Throughs
10 Ovhd Squats
10 Inchworms
10 Pullups
10 Pushups
Strength
Overhead Squat: 5-5-3-3-1-1-1
WOD
Not for time
3 Rds
15 KTE
10 Weighted Steps-ups (video) per leg
Post OS 1RM
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