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.
January 30th and 31st: Handstands
January 30th and 31st: Handstands
TEAM WOD:
In groups of 3…
Row 1200m
60 HSPU
120 Deadlifts (155lbs/105lbs)
For time.
January 29th: Snatch
January 29th: Our Favorite Irish B-Boy….SHANE
Technical:
Power Snatch
WOD:
15 Power Snatch (85lbs/55lbs)
21 Wall Balls (20lbs/14lbs)
5 rounds
January 28th
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.)
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!
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!
January 26th
