WOD: Fri 01.23.2015 “Fancy”
"Fancy"
50-40-30-20-10
Abmat Sit Ups
Kettlebell Swings (70/53)
WOD: Thu 01.22.2015 “Undertaker”
"Undertaker"
2 Rounds:
100 Meter Shuttle Run (25m down, 25m back - 2x)
100 Double Unders
100 Meter Shuttle Run
Rest 3 Minutes
THEN...
For Time:
40 Chest to Bar Pull Ups
30 Strict Handstand Push Ups
20 Walking Lunges (70/53 - each hand)
TONIGHT 6:30p: Paleo Naturals is Sampling MEALS!
Sampling TONIGHT at DCF 6:30p
WOD: Wed 01.21.2015 “Moonshine”
No Specialty Today
"Moonshine"
AMRAP 20:
Row For Calories (20/15)
10 Burpees Over the Bar
5 Front Squats (185/135)
WOD: Tue 01.20.2015 Open WOD 12.3
Open 12.3
AMRAP 18:
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar
WOD: Mon 01.19.2015 “Mind Over Matter”
Full Schedule Today
“Mind Over Matter”
21-15-9
Deadlift (225/155)
Overhead Squat (135/95)
WOD: 01.17.2015 “The Seven”
Best of Luck to Kristin and Nicole competing at CF Free today! Read more for details
The Seven
7 Rounds:
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlift (245/175)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull Ups