Monthly Archives: February 2009

WOD 40 Air sqauts then… 21-15-9 Pullups Ring dips Box Jumps 20in. then… 40 Air squats Post time to comments.

WOD Bench Press Weighted pull up 3, 3, 3, 3, 3, 3, 3, 3 Alternate between exercises each round, and increase the weight.

WOD 3 rounds for time 10 deadlift 1 1/2 bw 30 box jumps 20in 40 kb swings 53#

WOD Squat Thruster: 1 – 1 – 1 – 1 – 1 Front Squat: 3 – 3 – 3 – 3 Push press: 5 – 5 – 5 Then 4 Rounds for time 12 Burpees 12 Pull-ups

WOD Bench Press 5-5-5-5-5 then 3 Rounds Max Rep Pull-ups Ring Dips Post loads and reps to comments Here’s the CFRC “older adult class” (my self included) getting out to enjoy the small break in rain this week.

WOD 5 Rounds for time 9 Power Cleans 135# 15 KB swings 53# 21 Ring push ups

WOD 4 Rounds for time 10 Overhead squats 20 Burpees Adjust the weight as needed for the overhead squats to allow for strict form, and full range of motion.

WOD 5 rounds for time 10 push press 115# 10 L-pullups Post time to comments

WOD 3 rounds of 7 body weight deadlifts 7 ring dips…then (40 box jumps) 3 rounds of 5 body weight deadlifts 5 ring dips…then (40 box jumps) 3 rounds of 3 body weight deadlifts 3 ring dips…then (40 box jumps) … Continue reading →