WOD Wednesday February 10/10

("Mitten" Box Jumps - apparently you don't break your fingers this way?)

WOD

8 Rounds for time

10 Burpees

15 Squat Jumps

20 Double Unders

*Rest 1 min between rounds*

*Reminder that CFK will be closed on Monday, February 15, 2010* (Family Day)*

WOD Tuesday February 9/10

Deadlift

1-1-1-1-1

5 Rounds for Max Reps

Max Rep DL (1.5X Body weight)

Max Rep Pull ups (Strict)

*This WOD is not for time. Rest as needed between sets*

WOD Monday February 8/10

WOD

AMRAP in 10 min of

5 Front Squats (95#/65#)

10 unbroken DB Push Press (40#/25#)

Rest 5 min

Tabata Couplet

Knees-to-Elbows

Planche Push Ups

*After last Tabata do AMRAP in 2 min of Double Unders*

WOD Friday february 5/10

(Is anybody else this happy while they work out? hahaha ... good work sis!)

WOD

Friday choice day

WOD Thursday February 4/10

(Ty after a lunchtime workout at Queens - I know you still do bicep curls Ty! lol)

WOD

"Fight Gone Bad"

??? rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD Wednesday February 3/10

Strength WOD

Snatch

1-1-1-1

WOD

3 Rounds (12 min time cap)

5 thrusters (155#/115#)

5 muscle ups

20 box Jumps ( 44"/34")

WOD Tuesday February 2/10

WOD

6 Rounds for time

15 Double Unders

15 Burpees

15 Unbroken KB Swings

WOD Monday February 01/10

Weighted Pull Ups

3-3-3

WOD

Back squat (185#/115#)

Max rounds in 10 min of

5-4-3-2-1 ( you must re-rack bar after each set)

Rest 5 min

Max rounds in 10 min of

10 Push Ups

10 Pull Ups (no kip)

WOD Friday January 29/10

WOD

Friday Choice Day! come in to see the magical WODS waiting for you, haha

Congrats to Ryan and Charles for getting their muscle ups yesterday! Well done guys!

Wod Thursday January 28/10

(Karen on her way down!)

WOD

Every minute on the minute do 2 Power Snatches (60% of 1 RM)

Continue for 10 min.

Rest 5 min

AMRAP in 10 minutes

10 Box Jumps

10 Hollow Rock