CLF Weekly Warrior Page-Week of July 25th

It's time to share your awesome moment from this week!!!  Be proud of your crossfit achievements!!!

Attention! Crossfit Endurance Class on Friday!!!

Endurance Coach Ryan will be at the box Friday evening (July 30th) from 4 p.m. until close! (last class begins at 7 p.m.) He will be coaching an endurance WOD!  Come and participate to improve on your running technique so you can run as fast as lightning!!!  (Sorry, no a.m. class) - via Coach Monica

WOD Friday 7/30

Warm Up
CFWU
3x

WOD

"Kelly"

Five Rounds of:

400m Run
30 Box Jumps 24/18''
30 Wall balls #20/14

CrossFit Football WOD - Thursday- 7/28/2010

Warm-up 4x for each+ 40 yard Jog after each Inchworm
High Knees
Butt Kicks
Lunges
Strength:
Dead Lift- 5,5,5,5,5
Team WOD- AMRAP in 10 Minutes:
SDLHP- 2 Pood
Push Press- 135 lb
Box Jumps- 20"
1/2 Gasser
Rest Station

WOD Thursday 7/29

Warm Up
Row 750m
then
Burgner Warm up

Strength:
Snatch - (full Squat snatch from the ground)
5x5

WOD
21-15-9
Sumo Deadlift High Pull #95/65
Hang Squat Cleans #95/65

WOD Wednesday 7-28

Warm up

Skill - Rope climb, hold, horizontal holds, etc

WOD

"Michael"
3x

800m run
50 back extensions
50 sit ups

*Spend the rest of the day on active recovery, foam rolling, stretching, Mobility, Flexibility.

'Hills and Drills' Endurance WOD Wednesday 7-28-10

"Hills and Drills!"

Warm Up:
CFWU x 2
stretching
drills

WOD:
7 rds of hill repeats  (2 minute rest b/w each round)