Make Up Day – May 28, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete 5 rounds for time of 5 thrusters (155/105#), 10 toes to bar, 15 burpees…
Daily WOD – May 27, 2015
Complete for time: 1000m row 25 overhead squats (135/95#) 5 rope climbs WOD Notes: This is designed to be a short chipper in the 8 to 12 minute range. SELL OUT on the row and…
Daily WOD – May 26, 2015
200m sled drag (30% SDC) Then Banded Box Back Squat 10x2 (60 bar/30 band) WOD Notes: We are wrapping up our volume lifting and getting ready for some tests. Banded squatting is a great way…
Daily WOD – May 25, 2015
“MURPH” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run This WOD was created by CFHQ in memory of Lieutenant Michael Murphy, who was killed in Afghanistan…
Football WOD – May 24, 2015
Complete 1 set every 30 seconds for a total of 10 minutes. Each set is listed below: 6 hang power cleans (185/115#) 6 box jumps (30/24") 6 strict towel pull ups 5-10-5 yd shuttle run
Daily WOD – May 23, 2015
Rack Pull 3x1 (4", 100% 1RM deadlift) Then 50 yd handstand walk NFT WOD Notes: The goal for the deadlifts today is to get to a VERY heavy weight and try for 3 singles. We…
Daily WOD – May 22, 2015
Complete 5 rounds for time of: 5 thrusters (155/105#) 10 toes to bar 15 burpees
Make Up Day – May 21, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Overhead Squat with a 5 second pause 1-1-1-1-1-1 then 5x5R/5L OH walking lunge (30 to…
Daily WOD – May 20, 2015
EMOM for 15 minutes of: 2 hang cleans (80%) Then 10 front levers NFT
Daily WOD – May 19, 2015
AMRAP in 10 minutes: 10 KB swings (70/53#) 60 yd shuttle run Coaching Notes: Dave will be coaching his test class tonight at 6. Be sure to show up so he can coach a big…