Posts

WOD 1/9/14

8 Minutes of Hip/Ankle/Lumbar/Rack Mobility A- WU- For Time- 30 Thruster (45/75)/30 HP Clean/250M Row   -9 Minute Cap B- Clean & Jerk- 15 Minutes To A Heavy Single C- 7 Minute AMRAP of: 7 Power Clean (135/95)/7 K2E D- Tabata-…

Row for the RED CROSS

[youtube http://www.youtube.com/watch?v=4Jwfno0vzA4&fs=1&hl=en_US&rel=0]  

WOD 3/2/11

Warm Up- Coaches Choice NFT: 25 DeadLift with the Bar DeadLift- 1/1/1/1/1 3 minutes of: Split Jerk Practice Split Jerk- 5/5/3/3/1/1/1 100 Weighted: Dead Bug's Row for the Red Cross + ATTENTION ALL CF718'ERS LESS THAN ONE WEEK LEFT!!! We only…

WOD 12/14/10

3 Rounds of 30 seconds each Jump Rope/Versa Climber/Undulating Rope/Row Erg/Jump Lunges 5 Rounds of 9 Ring Dip + 3 HSPU (pike) + dislocates Front Squat 3/3/3/3/3 + Instep stretch (Half Modified Cindy) AMRAP in 10 minutes of 5 Towel Pull…

WOD 12/6/10

3 laps around the block 5 Rounds NFT of 3 K.B. Floor Press (heavy) + 30 Unbroken Swings (5 Burpee penalty every time the bell touches the mat) + Upward Facing Dog 3 RFT of 5 Hang Power Clean (heavy) 30 Push Ups 4 RFT of 20 V-Ups + 30 Double…

Rest Day!

Active Recovery Day= Walk Dog/Light Jog/Ice Bath/Hot Compress/Stretch/Massage/Sleep