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: 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

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

 Strength:

Overhead Squat

 1 rep max

WOD:

100 Burpee Box Jumps

for time

posted: 26 Jan 10   ·   Category: PostsNo Comments

January 26th

Technical:

L-sits 

WOD:

Run 800m

21 Pull ups

12 Thrusters (105lbs/75lbs)

Run 400m

21 Pull ups

12 Thrusters 

Run 800m

21 Pull ups

12 Thrusters

For Time 

posted: 25 Jan 10   ·   Category: PostsNo Comments

January 25th

Strength:

Deadlift 3 x 3

WOD:

With a set of dumbells

10 Power Cleans

10 Push Press

10 Front Squat

5 rounds for time.

posted: 25 Jan 10   ·   Category: PostsNo Comments

January 23rd and 24th

We just finished our Nutrition Seminar. Good luck to all of you doing the 30 day challenge. Check out Megan’s Menu for some great recipes and to ask her any questions you have regarding your challenge.

WOD:

"Team Helen"

12 Rounds for time of:

Run to Mailbox

11 KB Swings

6 Pull ups

-alternate rounds with your partner

- your time is the total time for you and your partner to finish all 12 rounds

posted: 22 Jan 10   ·   Category: PostsNo Comments

January 22nd

Strength:

Sumo Deadlift High Pull (SDHP)

5 x 3

WOD:

Run 400m

50 Air Squats

4 rounds for time.  

posted: 21 Jan 10   ·   Category: PostsNo Comments

January 21st

Technical:

Handstands

WOD:

3 HSPU

6 Ring Dips

9 Push Press (35lbsDB/25lbsDB)

24 Lunges

7 Rounds for time. 

posted: 20 Jan 10   ·   Category: PostsNo Comments