Your midline is now stable
“C-Rose” 21 – 15 – 9 reps of: 135 lb Overhead Squat GHD Wall Ball toss GHD Wall Ball tosses are to a 10′ target, with an 8 to 12
Skillz
Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Mike McKenna 6:26, Rob Orlando 7:22. Post time to comments. WOD demo by Zach Pine wmv
Fight Gone Good
5 Rounds for time of: 5 Squat Clean Thrusters (135/ 95) 10 Chest to Bar Pull Ups James Hobart 3:57, Stacey Kroon 6:10. Post time to comments. Watch a demo
Eat. Drink.
6 rounds for time of: Run 400 meters 25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar
Party WOD
It’s Brandon’s birthday WOD! I’m not going to say how old he is, BUT…… For time: 30 Wall Ball shots, 20/14 lb, 10 ft target 30 Pull ups 30 Squat
Put it to the test
“Isabel” For time: Snatch 135 lbs, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Mary Lampas 3:26 (95lbs). Post time
Inaugural Run
Run 5K Post times to comments. See the map here. Running videos: Dr. Nicholas Romanov, the creator of the Pose method, teaches an athlete how to run Part 1 wmv/mov,
Every Step You Take
“Roy” Five rounds for time of: 15 Deadlifts (225/ 155) 20 Box jumps, 24 inch box 25 Pull-ups Kristan Clever 16:29, Rebecca Voigt 22:36. Post times to comments. CFHQ head
Reach!
Every minute on the minute for 30 minutes: 1 Squat snatch 20 Double unders Pick a sustainable but challenging load. If you cannot maintain for the entire 30 minutes, continue
All accounted for
“Angie” 100 Pull ups 100 Push ups 100 Sit ups 100 Squats Post time to comments. PCF crew, post Inventory. Thank you to all who came out yesterday and
