Monthly Archives: June 2009

WOD Deadlift 5-5-5-3-3 Post loads to comments.

WOD 5 rounds 5 x 185# overhead any way 10 burpees Post time to comments.

WOD 7 rounds for time 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Post time to comments

WOD 5 rounds Bench Press max rep body weight Pull-Ups Post reps to comments

WOD For time: 50 Wall-ball shots 50 Air squats 35 Wall-ball shots 35 Burpees 20 Wall-ball shots 20 Box jumps Post time to comments.

WOD Front squat 3-3-3-3-3 reps Post loads to comments

“Helen” 3 Rounds for time: 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps

CFRC is closed today, get some rest we’ll hit it hard again on Monday.

WOD 4 Rounds 500m Row Rest exactly 3 minutes between each effort, go hard!! Post times to comments.

WOD Back Squat 3-3-3-3-3 Get a good warm-up and work up to your 3RM, use this weight for 5 sets across. Post loads to comments.