Daily WOD – Apr 15, 2014
Deadlift 1-1-1-1-1-1-1 Then 20 strongman ground to shoulder NFT WOD Notes: Compare to the total on 131029.
Daily WOD – Apr 14, 2014
Complete for time: 30 box jumps (24/20") 30 power snatches (95/65#) 3 rope climbs 20 box jumps (24/20") 20 power snatches (95/65#) 2 rope climbs 10 box jumps (24/20") 10 power snatches (95/65#) 1 rope…
Football WOD – Apr 13, 2014
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: power cleans (70%) pull ups
Daily WOD – Apr 12, 2014
Front Squat 1-1-1-1-1-1-1 Then 400m sled drag (30% SDC) Community Notes: Happy Birthday Marissa!!
Daily WOD – Apr 11, 2014
5 rounds for time of: 30 double unders 20 deadlifts (155/95#, NTE 40% 1RM) 10 shoulder to overhead (155/95#) Community Notes: Happy Birthday Scott and Kevin!
Make Up Day – Apr 10, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Power Squat 3-3-3-3-3 then 400m backwards run Complete 7 rounds for time of 10 wallballs…
Daily WOD – Apr 9, 2014
AMRAP in 12 minutes of: 5 burpees 5 KB swings (70/53#) CFM Notes: Late reminder that meal orders are due tonight (Tuesday) by midnight. The second round of meals this week is already in the…
Daily WOD – Apr 8, 2014
Complete 3 rounds, each for time of: 400m row 20 slam ball (40/30#) 20 toes to bar WOD Notes: Rest 3 to 5 minutes between rounds. Community Notes: Happy Birthday to Dani and Dave!!
Daily WOD – Apr 7, 2014
Max Height Box Jump Then Thruster 1-1-1-1-1-1-1 WOD Notes: Compare box jump to 131217. Compare thruster to 130531. CFM Notes: If you ordered meals from CFM they are ready for pick up! FYI - the…
Football WOD – Apr 6, 2014
Every minute on the minute for 8 minutes complete : 3 strict weighted pull ups (25/15#) max reps power cleans (185/125# NTE 80%) WOD Notes: For anyone who did pull ups in Saturdays WOD we…