Monthly Archives: August 2013

Friday 30 August WOD

3 ROUNDS FOR TIME: 20 Box Jumps 20 Ball Slams 20/14lbs 20 Burpees 20 Medicine Ball Situps 20/14lbs  

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Thursday 29 August WOD

21-15-9 REPS FOR TIME: Wallball shots @ 20/14lbs Overhead lungewalk steps EACH FOOT @ 45/25lbs  

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Wednesday 28 August WOD

6 ROUNDS FOR TIME: 10 Kettlebell Swings @ 53/35lbs 50yd Sprint 20 Pushups 50yd Sprint  

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Tuesday 27 August WOD

Modified “Bear Complex” AS MANY SETS AS POSSIBLE IN 15 MINUTES: 1 SET = 7 REPS 1 REP = 1 Power clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push press *1 REP is 5 separate movements … Continue reading

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Monday 26 August WOD

AS MANY REPS AS POSSIBLE: 1min Double unders 1min One hand KB situps 35/18lbs 2min Double unders 1min One hand KB situps 3min Double unders 1min One hand KB situps Post your total reps to the comments. After 30 seconds, … Continue reading

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Friday 23 August WOD

FOR TIME – DECK OF CARDS WOD Remove all face cards from a deck of cards.  The number on cards is the number of reps performed for each exercise and aces are one rep.  Flip one card at a time … Continue reading

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Thursday 22 August WOD

“DT” FIVE ROUNDS FOR TIME: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Use the same weight for the whole workout. RX from CF main site is 155lbs for this workout.  Scale weight as necessary.  

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