5-08-2012 Tuesday’s WOD
20min AMRAP
5 HSPU
10 Jumping Lunges/leg (L/R=1 Rep)
15 Pull ups
Jared, finally overcoming the new parent sleep deprivation, and making his way back.
5-7-12 Monday’s WOD
Squat Challenge
Then,
12min AMRAP
30 Double Unders
10 Slamballs 30/20
A great weekend at the Mid Atlantic Regionals in Md.
5-4-12 Friday’s WOD
1 KB Snatch R & L, then 1 round of “Cindy” (5 pull ups, 10 push ups, 15 squats)
2 KB Snatch R & L, then 1 round of “Cindy”
3 KB Snatch R & L, “ ”
4 “ ”
KB is 1.5/1p
Continue until you get to 10 KB snatches each arm, and the clock stops after your 1 round of “Cindy”.
Renee working on her pull ups.
5-3-12 Thursday’s WOD
Squat Challenge,
Then,
“D.T.”
5 Horrifying rounds of,
ONE BAR ONLY! You must pick a weight that you can perform all 3 movements.
12 Deadlifts 155/105
9 Hang power cleans 155/105
6 Push Jerks 155/105
Kyle, perhaps daydreaming of happier times.
5-2-12 Wednesday’s WOD
4 rounds
400m Run with 2:1 rest time.
Try to maintain the same pace or faster.
Anyone leave a kid here last week?
5-1-12 Doug’s B-day WOD
Without further adieu, Doug’s 28th birthday WOD. His birthday was actually yesterday, so please apologize for forgetting.
For time,
Perform 28 reps of the following, do not move on, until you finished all 28 reps
Toes 2 Bar
Box Jumps 30/24
Hand release push ups
Double unders
C2B pull ups
Slamballs 30/20
Ring dips
Wallballs 20/14
Back Extensions
Mountain climbers(4 count)
Keep up the great work Doug!
04-30-12 Monday’s WOD
Squat Challenge-
Skill- Rope climb
then,
“Diane”
21-15-9
Deadlift 225/155
HSPU
Lila Strump's first push up attempt.
04-27-12 Friday’s WOD
On Saturday we are having a mini work day at CFSC at 10a. If a few of you are available for an hour or two, we’ve got some work to get done. We are going to stain the lifting platforms, and border of the floor. Also Chandler will need a hand building shelves in the corner where we keep all of our crap. We thank you in advance for any help you can offer.
4 Rounds
10 BW Deadlifts
10 Over the bar burpees
400m Run
Make time for things that help your recovery. Stretching, foam rolling, etc.