Thursday WOD, October 16, 2014

Posted on 15. Oct, 2014 by .

5

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Clean Romanian Deadlift, 5×3@ 100% 1RM clean

WOD:
800m Run
100 Burpees
800m Run

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#TBT

I loved the Carol Burnett show growing up! This scene is one of my favorites….

Tim Conway destroys his castmates during a “Mama’s Family” sketch on the “Carol Burnett Show” by refusing to let the scene continue until he can finish a story about a circus elephant.

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Wednesday WOD, October 15, 2014

Posted on 14. Oct, 2014 by .

1

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
Every minute on the minute for 20 minutes of:
1st minute: Hang from bar for 30 seconds, then do 5 pull-ups
2nd minute: 30 second Handstand hold + 5 kipping handstand push-ups
3rd minute: 35 Double-unders
4th minute: 20 Hollow rocks

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How-To-Make-Ice-Cream-At-Home-300x193 Even athletes are addicted to junk food, Outside Online

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Tuesday WOD, October 14, 2014

Posted on 13. Oct, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Snatch + Overhead Squat, 5×1+3 @80 1RM of snatch

WOD:
10 rounds for time of:

2 Deadlifts (275 lb./205 lb.)
2 Weighted box jumps
150m Sprint (jog the corner sprint the straight away)
Rest: walk back

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Monday WOD, October 13, 2014

Posted on 12. Oct, 2014 by .

4

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Back squat, 1 set of 20 reps (post weight)

WOD:
For time:
Reps 9-7-5 of:
Thrusters (135 lb./95 lb.)
Bar muscle-ups

Rest 3 minutes, then reps 9-7-5 of:
Thrusters (115 lb./75 lb.)
Chest to bar pull-ups

Rest 3 minutes, then reps 9-7-5 of:
Thrusters (95 lb./65 lb.)
Strict pull-ups

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CF7 CLOSED SAT. – SUN.

Posted on 11. Oct, 2014 by .

0

CFOLY logo new weightlifting CF7 will be CLOSED this weekend, Oct. 18-19.

We are hosting the CrossFit Weightlifting Trainer Course, and there will be no Saturday classes or open gym time this weekend. Normal class schedule will resume Monday, October 20.

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