WOD: Sat 12.07.2013 “Rise Against”
"Rise Against"
200 Meter Run
15 Clean and Jerks (135/95)
400 Meter Run
10 Clean and Jerks (185/135)
800 Meter Run
5 Clean and Jerks (225/155)
WOD: Fri 12.06.2013 “Burn It To The Ground”
"Burn It To The Ground"
AMRAP 12:
4 Handstand Push Ups
8 Knees to Elbow
12 Burpees
WOD: Thu 12.05.2013 “Fran”
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups
WOD: Wed 12.04.2013 Row Intervals
Row
5 x 500 Meter Row
Rest 2 Minutes Between Sets
WOD: Tue 12.03.2013 “Annie”
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
WOD: Mon 12.02.2013 “Paradise City”
Our Fist DCF Newsletter is Posted! "Paradise City"
21-18-15-12-9
Deadlift
Hang Power Clean
Front Squat
Men's weight: 95#
Women's weight: 65#
WOD: Sat 11.30.2013 “The Pretender”
"The Pretender"
3 Rounds:
20 Jerks (135/95)
20 Box Jumps (24/20)
20 Pull Ups