Wednesday 7-6-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Over head Squats
10 Box Jumps
10 KTE
6 Spiderman Lunges w/5 sec. hold at the bottom
After 2 rds end w/pretzle stretch

WOD:
AMRAP in 15 min.
10 Ring Rows
15 Wall Balls


Post number of rounds

Monday 7-4-11
Closed for 4th of July Holiday




Tuesday 7-5-11

Warm Up:

400m Row

2rds

10 Pass Throughs

10 Pull Ups

10 Sit Ups

10 Air Squats

6 Mountain Climbers w/ 5sec. hold at the bottom

After 2 rounds, end with pretzel stretch

Strength:

Power Clean

3-3-3-3

WOD:

10 sets of 100m Sprints

Rest 1 minute between ea. set

Post 3 rep PC & Average 100m Sprint Time

WOD Friday 7-1-11

Warm Up

3 Rds

10 Pushups

20 Situps

10 Squats

10 Pullups

10 Box Jumps

WOD

5 Rds for time

Row 500m

Rest exactly 5 minutes between efforts

Post times for all 500m

WOD Thursday 6-30-11

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 PVC Front Squats

10 Back Extensions

10 Ring Rows

10 Pushups

WOD

"Fran"

21-15-9

Thrusters (95/65)

Pullups

xxxIf WOD is completed under 7 minutes, ROW 1000m for timexxx (Error, don't do)

Post WOD time

Wednesday 6-29-11

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

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