Fight!
“Santiago” Seven rounds for time of: 35/20 lbs dumbbell hang squat clean, 18 reps 18 Pull ups 135/95 lb Power cleans, 10 reps 10 Handstand Push ups Rob Orlando 28:59,
The Man in the Mirror
Review and Perform the Burgener Warm-up Spend 15 minutes finding 1RM Hang Squat Snatch, with quality form of course! Rest as needed, then perform “Jeremy” 21-15-9 reps for time of:
The first Athlete Profile Harvest
POSE Drills Run a 5 K for time Cool down with 3 sets of GHD Sit-ups and Hip Extensions, 15 reps Jamie ‘Badger’ Murphy Some of you might not realize
Rounding Out
Track night tonight at 6:30! “The Classic CF Warm up” 2-3 Rounds of 10-15 reps for quality of: Overhead Squats GHD Sit ups Hip Extensions Pullups Dips or pushups Sampson
Can’t beat it with a (fat) stick!
Warm-up with Shoulder Prep “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Compare to 4/15/2011 Lara with another piece of hardware to add to her collection:)
Bring It
5 Rounds for Quality of: 1 Squat Clean 3 Front Squats 3 Pull Overs Rest as needed, then perform: For time: 800 meter sprint Rest precisely 3 minutes, then perform
Looking back…
Split Jerk 1-1-1-1-1-1-1 Warm up with a partner and perform “Junkyard Dog Warm-up!” Cool down with 3 sets of 15 reps for quality of GHD sit ups and Back extensions.
Cliff Notes
Team WOD! With a partner, and for total reps, perform the following: Run 400 meters 150 kettlebell swings, one arm, (55/35) Run 400 meters 150 kettlebell squat cleans, one arm
Happy Feet
Agility Drill Circuits Rest as needed, then perform: Five rounds for time of: 35 Double-unders Run 200 meters Jesse Bazarnick 4:30 Rest as needed, then perform: Tabata Hollow Hold
An Excerpt from the Diary of Regret
Every Minute on the minute for 10 minutes: Perform 2 Good Mornings, adjust weight as needed Rest, then perform For time: 200 Box Jumps, 24″/20″ If you take a break
