WODs

 “Oh My Balls” 40 Wall Balls (20/14) 30 Med Ball Cleans 20 Ball Push Ups 10 Ball Pass V ups 5 (each leg) OH lunges with ball over head  *Ball Pass V Ups (lay on floor arms and legs extended… Read more »

Strength: Dead Lift 1-1-1-1-1 Then   10 min AMRAP (borrowed from CrossFit Takeover) 2 bar muscle ups ( scaled: C2B, Kipping or Strict band pullups) 2 KB swings (1.5 pood/1 pood) ascending ladder each round. 2, 4, 6, 8. 10……. Read more »

9:00 Heavy Lifters Band Asst Box Squats.  5×3 Then Back Sq.  1-1-1-1-1 For Max The rest is open gym 11:00 Open Gym Skills: GHD work, Rope Climbs, Good Mornings

9:00 Warrior – “Josh” 21 OH Squats (95/65) 42 Pull Ups 15 OH Squats 30 Pull Ups 9 OH Squats 18 Pull Ups   10:30 WOD 100 Thrusters for Time (95/65)   11:30 Teens 75 Thrusters for time (45/35)  

30 Power Cleans 60 Mtn Climbers 20 Power Cleans 60 Mtn Climbers 10 Sq Cleans          Sc                      RX        75/45          … Read more »

Max DU’s in 3 mins. Rest 2 mins Then… 5 Rds 100 m sprint 25 4 count flutter kicks 15 sit ups 5 DB Shoulder Presses.   45/25

STRENGTH FLOOR PRESS   5X5      RX 155-135/105-85 THEN 15 MIN AMRAP 5 FLOOR PRESS   135/95 7 BB ROLL OUTS 9 DB SQ CLEANS  45/25  

Lurong WOD. # 3  5 Rds RX.  20 Burpees          20 KB Swings.  53/35 Sc.   20 Burpees         20 KB Swings.  35/25

“Annie”. 50,40,30,20,10 Double Unders Situps Also make up Lurong WODs 1,2 if you missed them.

ATOM ZINIEWICZ (5/3/78 – 9/21/12) We love you Atom. Rest in Peace. CFL Family and Friends, we will be running Atom’s Birthday WOD today and tomorrow. “COACH” 15 Man-Makers (45s/25s) 30 Wall Balls (20/14) 45 Explosive Push-Ups 60 Hammer Swings… Read more »