Archive for January, 2010

February 1st: 800m Run

WOD:

Part 1: 

800M Run

Try to beat your last time.

Part 2:

Thrusters (95lbs/65lbs)

Pull ups

7 rounds

Each exercise is 1 minute for 7 rounds. Goal is to get as many reps as possible. 

posted: 31 Jan 10   ·   Category: PostsNo Comments

January 30th and 31st: Handstands

posted: 31 Jan 10   ·   Category: Chalkboard TimesNo Comments

January 30th and 31st: Handstands

 

TEAM WOD:

In groups of 3…

Row 1200m

60 HSPU

120 Deadlifts (155lbs/105lbs)

For time. 

posted: 29 Jan 10   ·   Category: PostsNo Comments

January 29th: Snatch

posted: 29 Jan 10   ·   Category: Chalkboard TimesNo Comments

January 29th: Our Favorite Irish B-Boy….SHANE

 Technical:

Power Snatch

WOD:

15 Power Snatch (85lbs/55lbs)

21 Wall Balls (20lbs/14lbs)

5 rounds

posted: 28 Jan 10   ·   Category: PostsNo Comments

January 28th

posted: 28 Jan 10   ·   Category: Chalkboard TimesNo Comments

January 28th

CFWS Athletic Chart:

500m Row for time

Where does your time stand in our Athletic Chart? Check your chart in your CFWS Success Journal to see if you are Elite, Intermediate or Beginner. 

WOD:

"Tabata"

Jumping Lunges

Toe 2 Bar

KB Swings

Weighted SitUps (35lbs Dumbell)

Double Unders

Rest 1 minute before you start the next "tabata" exercise.  Your lowest number from each exercise is written down. Add all your 5 scores together at the end  of the workout to get your total points.

Please check out new information regarding road closures during the Olympics here. (It is at the bottom of the post.)

posted: 27 Jan 10   ·   Category: PostsNo Comments

January 27th

 This workout was a spin off from "GI Jane", so a couple of people thought it would be great to call this one  "GI Janet". Great job everybody!

posted: 27 Jan 10   ·   Category: PostsNo Comments

January 27th

 This workout was a spin off from “GI Jane”, so a couple of people thought it would be great to call this one  ”GI Janet”. Great job everybody!

posted: 27 Jan 10   ·   Category: Chalkboard TimesNo Comments

January 26th

 

posted: 26 Jan 10   ·   Category: Chalkboard TimesNo Comments