17 April, 2014 WOD

Posted: April 17, 2014 in Uncategorized

3 Rounds For Time:

400M Sprint

15 Hand Release Push-Ups

15 Toes-to-Bar

Roy Handstand

CFDrug

Image  —  Posted: April 16, 2014 in Uncategorized

15 April, 2014 WOD

Posted: April 15, 2014 in Uncategorized

For time:

20 Push Presses @ 135/95#

10 Bar Facing Burpees

20 Front Squats @ 135/95#

10 Bar Facing Burpees

20 Dead Lifts @ 135/95#

10 Bar Facing Burpees

14 April, 2014 WOD

Posted: April 14, 2014 in Uncategorized

Partner Tabata

Tabata is :20 sec work followed by :10 sec rest for 8 rounds.

We will use 4 tabata exercises for a total of 16 minutes of continuous work.

P1 does first :20 sec work interval, P2 does second :20 sec work interval, and so on. (IE: 4 sets for each partner, per movement. Finish all sets of a movement before moving to next movement.)

-Kettle Bell Swings @ 1.5/1 Pood
-Box Jump @ 24/20 inches
- Medicine Ball Clean @ 20/14#
-Bend and Thrust (AKA; No pushup burpee)

 

tabata-bunny

13 April, 2014 Rest Day!

Posted: April 13, 2014 in Uncategorized

12 April, 2014 WOD

Posted: April 12, 2014 in Uncategorized

10 Min AMRAP:

5 Over Head Squat @ 75/55 #

10 Box Jump @ 24/20″

15 Groiners

Groiners start in the plank position with hands under the shoulder. Athletes jump their feet to the outside of their hands. Heel of the hand and heel of the foot should be online. The first 10 seconds of the video link demo the Groiner movement. The next 10 seconds are CF Mountain climbers which are a scale to the Groiner. Groiners should not be scaled unless absolutely necessary.

11 April, 2014 WOD

Posted: April 11, 2014 in Uncategorized

3 RFT of Cindy/DT Mashup:

1 ROUND = of 1 Rd DT @ 155/105 + 1 Rd of Cindy and looks like this:

12 Dead Lift @ 155/105

9 Hang Power Clean (above knee) @ 155/105

6 Push Jerk @ 155/105

5 Pull-ups

10 HR Push-ups

15 Air Squat

Tsuki lift