WOD Monday 1-25-10

WARM-UP
3rds
100 Jump Ropes
10 OHS
10Back Ext
10 Ring Push-ups

Strength
Back Squat 3-3-3-3

WOD

5 Front squats (185 / 115)
20 Pull-ups
10 Burpees
10 Front Squats (185 / 115)
20 Pull-ups
10 Burpees
15 Front Squats (185 / 115)
20 Pull-ups
10 Burpees
20 Front Squats (185 / 115)

*We will be enforcing the NO RACKS rule today. You must power clean your first rep off of the floor and then proceed with your front squats.

TEAM WOD 1-23-10

CFWU x 3

TEAM WOD

REGATA!

Teams of 3 will complete 5000m of rowing on the same rower.

The rowing distances and order can be split amongst the team members as desired (any order, any number of intervals). The other two teammates are required to provide vigorous encouragement. Use of strategy to maximize performance is a good idea.

WOD Friday 1-22-10

Coach Led Warmup

Strength
Push Press 3-3-3-3-3

WOD
AMRAP in 4 minutes of:
5 Burpees
10 Kettlebell swings (53 / 35)
40 yard bear crawl

Repeat for 3 rounds with 1 minute rest in between rounds.

Coach led cooldown and stretch

WOD Thursday 1-21-10

Warm-Up
Coach led

WOD
3 Rounds for time of:
50 Wall balls (20 / 12)
25 Pull-ups

WOD Wednesday 1-20-10

CFWU x3

Skill:
Ring work (muscle-ups, ring dips, etc.)

WOD
AMRAP in 20 minutes of:
3 Ring dips
6 Standing broad jumps
9 Push-ups

Coach led cooldown/ stretch

WOD Tuesday 1-19-10

Burgener Warm-up

Strength
Power Snatch 1-1-1-1-1

WOD
15-12-9 reps of:
Overhead Squats (135 / 95)
Burpee box jumps

Coach led cooldown and stretch

WOD Monday 1-18-10

Warm- UP
3rds
100 Jumpropes
10 OHS
10 GHD Sit-ups
10 Back extension
10 Ring Dips


WOD
3 Rounds for time:
50 Squats
25 PullUps
10 Power Cleans M:135 F:95

CASH-OUT
Foam Roll