WOD Wednesday 2-10-10

CFWUx3


WOD
5 rounds for time:
15 Thrusters (135 / 95)
Run 400 meters (weather permitting)


Coach led cooldown/ Stretch

WOD Tuesday 2-9-10

Warm-Up
CFWUx3

WOD
3 rounds, each round is timed separately:
Row 500m / Run 400m
30 Burpees
10 Shoulder to any way overhead (155 / 95)


1:30 rest in between rounds

CF Lite

3 rounds, each round is timed separately:
Row 500m / Run 400m
15 Burpees
10 Shoulder to any way overhead (75/45))


1:30 rest in between rounds

WOD Monday 2-8-10

3xCFWU

Strength
Sumo Deadlift 2-2-2-2-2-2-2

WOD
AMRAP in 15 minutes:
5 Knees to elbows
10 Push-ups
15 Double-unders

TEAM WOD Saturday 2-6-10

Warmup

CFWUx3

TEAM WOD

TEAM WORKOUT - for time:
3 rounds
1000m row - relay (shared)
20 pull-ups(each)
30 push-ups
40 sit-ups
50 squat
One works/ One rests

WOD Friday 2-5-10

Burrgener Warmup

WOD

WOD
3 rounds for time:
10 Clean and jerks (135 / 95)
30 GHD sit-ups OR 60 abmat sit-ups

WOD Thursday 2-4-10

Warm-up
Row 500m

WOD

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

CF lite

25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

If you cannot do double unders do 3x as many singles

WOD Wednesday 1-3-10

Dynamic Warm-up

Skill:
Pistols (one-legged squats)

WOD
AMRAP in 5 minutes of:
4 Deadlifts (275 / 185)
8 Burpees
12 Kettlebell swings (55 / 35)

Repeat for 3 rounds with 1:30 rest in between rounds.