“DIANE” 21-15-9 Of: Deadlift (225/155) HSPUs ____________________________ CF KIDS: 3-6 yrs 3:45-4:15: Dumbbell Shoulder Presses 5 x 5 Air Squats With Shuttle Sprints 25m Push-Ups With Bear Crawls 25m 7-10 yrs… Read more »
WODs
July 17th, 2012:
For Time: Run 800m 10 Rounds Of: 3 DH Pull-Ups 6 Toes-To-Bar 9 Air Squats Run 800m _____________________________ Teens WOD: For Time: Run 400m 10 Rounds Of: 6 DH Box Pull-Ups 6 Toes-To-Bar 9… Read more »
16 July, 2012:
Burgener Warm-Up “ISABEL” For Time: 30 Snatches (135/95) *We Will Have Plenty Of Class Time To Work On Your Snatch Progression And To Find A Suitable Weight For You If You Are Not Quite Ready… Read more »
15 July, 2012:
1100 HLCLV: “CFL Total” Combined Total Of: Split Jerk (1,1,1,1,1) Front Squat (1,1,1,1,1) Sumo Deadlift (1,1,1,1,1) -Or- For Time: 10 Clean +Jerks (185/135) 100m Sprint 7 Rope Climbs 100m Sprint 1 Clean +… Read more »
14 July, 2012:
0930 Warrior Program “Tumilson” 8 Rounds For Time: Run 200m 15 Burpee Dumbbell Deadlifts (45/25) *Advanced ladies can do 35lb DB’s 12 Reps. *Scaled guys can do 35lb DB’s 20 reps This New… Read more »
13 July, 2012:
“Front Squat Medley!” 3 Rounds For MAX Reps With The Following Weights: Round 1: S:165/105 RX:185/135 Round 2: S:115/80 RX:135/95 Round 3: S:75/55 RX:95/65 *Rest As Long As Needed Between Rounds
12 July, 2012:
For Time: 100 D/U’s 30 SDHP (S:75/55 RX:95/65 A:115/75) 75 D/U’s 20 SDHP (S:95/65 RX:115/75 A:135/95) 50 D/U’s 10 SDHP (S:115/75 RX:135/95 A:155/105) *If You Have Been A Member Here For Over 6 Months And You Are… Read more »
11 July, 2012:
Partner WOD: Row 3000m Total As A Team (1 Rower) While Athlete 1 Rows, Athlete 2 Must Complete, Then Switch Out: 3 Squat Cleans (S:125/80 RX:145/100) 12 Burpees 6 HSPU’s (Sub 6 x 10 Sec Holds)… Read more »
10 July, 2012:
AMRAP In 20 Mins Of: 9 Sumo Deadlifts (S:145/100 RX:165/115) 12 Leg Raises 15 Box Jumps (24/20) _______________________________ Teens WOD: AMRAP In 15 Mins Of: 6 Sumo Deadlifts (100/75) 9 Leg Raises 12 Box Jumps… Read more »
9 July, 2012:
Volume Training: Every 2 MOTM For 30 Mins, Or Until Failure, Complete: RX: 3 Thrusters (105/70) 5 BB Roll-Outs 8 Jumping Squats 11 Push-Ups S: 2 Thrusters (95/65) 12 Sit-Ups 7 Jumping Squats 9 Push-Ups
