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
Wednesday, June 29, 2011
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
Friday, June 24, 2011
WOD Friday 6-24-11
Warm Up
50 Double Unders
2 Rds
15 Pass Throughs
10 Ovhd Squats
15 Back Extensions
10 Pullup
15 Situps
WOD
800m Run
30 Clean and Jerks, power or squat (135/85)
800m Run
Post WOD time
Thursday, June 23, 2011
WOD Thursday 6-23-11
Warm Up
400m Run
25 Double Unders
3 Rds
10 Pass Throughs
10 Ovhd Squats
10 Good Mornings
10 Lunge Steps
WOD
In 5 minutes complete the following
Row 500m
20 Deadlifts (255/155)
As many HSPUs as possible in remaining time
Complete as many rounds as needed until reaching 50 HSPUs. Rest one minute between rounds. To scale, decrease the length of the row.
Post WOD time
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