Team WOD Saturday November 7, 2009

CFWU

TEAM WOD

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Friday Nov. 6th WOD

CFWU

Run 5k

Thursday Nov. 5th WOD

CFWU

AMRAP in 20 min

Row 250 meters

SDHP 95lbs, 21 reps

Pull-ups 15 reps

Wednesday November 4th WOD

CFWU

Thruster 1-1-1-1-1-1-1

Tues. Novemeber 3rd WOD

CFWU

30 Muscle-ups for time

If you can't do the muscle-ups do 120 pull-ups and 120 dips

Monday November 2nd WOD

CFWU

21-18-15-12-9-6-3

Power clean 95lbs

Sit-ups

Back Extensions

Saturday Oct. 31st. WOD

Warm Up

Row 1000


WOD

2-4 Person Teams

For time:

50 Tire Flips (share)

50 Pull-ups (each)

50 Tire Flips

50 Push-ups (each)

50 Tire Flips

50 Sit-ups (each)

50 Tire Flips

50 Burpees (each)

*Each person must complete all reps between tire flips before the team continues