7/29/2014


Main – WOD

Overhead Squat (1 RM)

Metcon (Time)

3 Rounds:
20 Cals on Rower
20 Box Jumps
20 DeadLifts @ 225/155#

Tuesday July 29, 2014

Strength: 1RM OHS

WOD:
3 Rounds:
20 Cals on Rower
20 Box Jumps
20 DeadLifts @ 225/155#

SpearHead Frantasy Land


Main – WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

21-15-9
Back Squats@ 95/65#
T2B

Monday July 28, 2014

WOD- SpearHead “Frantasy Land”
“Fran”
21-15-9
Thrusters @ 95/65#
Pull Ups

-rest 5 mins-

21-15-9
Back Squats@ 95/65#
T2B

CF KIDS:
Skill- Pull-Up

WOD:
“Fran”
21-15-9
Thrusters
Pull-Ups

Saturday July 26, 2014

WOD:
50-40-30-20-10
Push Press @ 75/45#
KB Swings @ 53/35#
Double-Unders

Friday July 25, 2014

WOD:
21 Hang Cleans @ 135/95#
21 Burpees Over Bar
21 Dead Lifts @ 135/95#
15 Hang Cleans @ 135/95#
15 Burpees-Over-Bar
15 Dead Lifts @ 135/95
9 Hang Cleans
9 Burpees Over Bar
9 Dead Lifts

**No 5:30pm class today**

CF KIDS:
Skill: Hand Stands

WOD:
EMO2M  10 mins

5 Burpees
Shuttle Runs

Thursday July 24, 2014

HAPPY 24th of July!
7, 8, and 9am ONLY

Hero WOD
“DANIEL”

50 Pull-Ups
400m Run
21 Thrusters @ 95/65#
800m Run
21 Thrusters @ 95/65#
400m Run
50 Pull-Ups

Wednesday July 23, 2014

WOD:
800m run
50 OHS @ 95/65#
800m run
50 OHS @95/65#
800m run

CF KIDS:

WOD:
Team Sled Pull

Tuesday July 22, 2014

GOAL DAY!!!

Optional WOD:
EMO2M 10 mins (5 sets)
3 Back Squats @ 75%

EMO2M 10 mins ( 5 sets)
3 Push Jerks @ 75%

 

OR:

5:45am Speed /Running @ Olympus High with Coach Jason

 

Monday July 21, 2014

Strength: 10RM DeadLift

WOD:
3 Rounds:
20 Ring Dips
20 Front Squats @ 135/95#
20 Box Jumps @ 24/20”

CF KIDS (Teens):
Skill/Strength: DeadLift

WOD:
3 Rounds:
20 Ring Rows
20 Front Squats @ 15#
20 Box Jumps @ 20”