2015-06-20
WOD 1000m row 15 over-the-bar burpees 15 power snatch (115/75) 750m row 12 over-the-bar burpees 12 power snatch 500m row 9 over-the-bar burpees 9 power snatch Time: 23:54 Rx
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June 2015
2015-06-19
Rest
2015-06-18
WOD 3 rounds: 5 thrusters (115/75) 100 D/U 3 rounds: 3 thrusters (135/95) 50 D/U 3 rounds: 1 thrusters (155/105) 25 D/U Time: 19:31 (95, 115, 135)
2015-06-17
Rest
2015-06-16
Rest
2015-06-15
Warm Up 500m row WOD (at home) 10 rounds for time: 10 double unders 10 pushups 10 kb swings Time: 15:16
2015-06-14
Team WOD: Part 1: “Partner Helen” 3 rounds: 400m run 21 KB Swings (1.5/1) 12 pull-ups *Run together; one partner works while the other rests. Part 2: “Double Annie” 100-80-60-40-20 D/U Sit-ups Part 3: “Double Grace” 60 clean & jerks (135/95) *Parts 2 & 3: Split the work evenly; One …
2015-06-13
*Reid helped come up with this WOD. This will be his last WOD at CFM for awhile. Come wish him farewell on his new adventure to Hawaii. Good luck Reid!3 rounds: 400m run 5 snatch (115/75) 5 OHS (115/75) 25 GHD sit-ups Time: 13:47 (80# snatch and OHS, ab-mat sit-ups)
2015-06-12
WOD 3 rounds: 400m run 30 calorie row 20 burpees over the rower Time: 22:49 Rx
2015-06-11
WOD1-2-3-4-5-6-7-8-9-10 squat clean (155/105) box jump (24/20) Time: 24:46 (1-5 Rx, 6-10 @ 135#)