WOD Tuesday 5-31-11

Warm Up

20 Jumping Jacks

20 Double Unders

20 Arm Circles

10 Inchworms

10 Pass Throughs

10 Back Extensions

Memorial Week

"Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same"

-Ronald Reagan

Hero WOD

"Murph"

1 Miles Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Partition the pullups, pushups, and squats as required. Begin and end with a mile run. If you have body armor or a weight vest, wear it.

Post time

Holiday Closure: Sunday & Monday

CLCF will be CLOSED Sunday, May 29 and Monday, May 30 in honor of the Memorial Holiday. 

Please be sure to thank a vet and/or currently-enlisted (or reserve) military person for their service and dedication to our country. And take a moment to remember those who have died for our freedom. 

Have a safe and happy holiday. See you back in the box Tuesday!

WOD Friday 5-27-11

Warm Up

750m Row

15 Pass Through

15 Ovhd Squats

15 Pushups

15 Back Extensions

15 Situps

Strength

Power Clean: 5-5-5-5-5

WOD

15-10-5

Hang Power Clean (135/95)

Thruster (135/95)

Post PC 5RM and WOD time

WOD Thursday 5-26-11

Warm Up

3 Rds

10 Pass Throughs

10 Ovhd Squats

10 Good Mornings

10 Situps

5 Ring Dips

2 Rope Climbs /2 Wall Climbs / 4 HSPUs

WOD

7 Rds

7 Jerks (#135/95)

7 Burpees

7 CTB Pullups

Post WOD time

WOD Wednesday 5-25-11

Warm Up

500m Row

10 Pass Throughs

10 Back Extensions

10 Box Jumps

10 KB Swings

10 Pullups

-then-

Coach led Burgener warm up

Strength

2 Snatches every 2 minutes for 20 minutes

WOD

21-15-9

Shoot Throughs

Weighted Situps (#10 bumper plate behind head)

Post Snatch 2RM and WOD time

WOD Tuesday 5-24-11

Warm Up

2 Rds

300m Row

25 Double Unders

10 Pass Throughs

10 Jumping Jacks

WOD

25 Lunge steps

20 Pullups

50 Box Jumps (24/18)

20 Double Unders

25 Ring Dips

20 KTEs

30 KB Swings (70/53)

30 Situps

20 DB Hang Squat Cleans (35/20)

30 Back Extensions

30 Wallball (20/12)

3 Rope Climbs

Post WOD time

WOD Monday 5-23-11

Warm Up

500m Row

2 Rds

15 Pass Throughs

10 Ovhd Squats

10 Situps

10 Pushups

10 Back Extensions

2 Rope Climbs

WOD

10 Muscle Ups

15 HSPUs

20 Squat Cleans (155/105)

400m Run

(Muscle up sub is 2 ring pullups / 2 ring dips)

Post WOD time