Monthly Archives: August 2009

WOD 10 rounds for time: 5 push ups 10 sit ups 15 squats Today’s 3pm and 4pm classes are in the park today, in addition to the regular CFRC park class at 6pm. *All workouts are adjusted to your level … Continue reading →

WOD Back Squat 3-3-3-3-3 Post loads to comments.

WOD 21 Thrusters 95# 21 Pull-ups 15 Power Clean & Jerk 95# 15 Burpees 9 Overhead Squats 95# 9 Ring Dips *All workouts are adjusted to your level of fitness and experience. Post time to comments.

Today’s WOD is at Village Green park. WOD 10,9,8,7,6,5,4,3,2,1 24″ box jump Park stadium sprints *All workouts are adjusted to your level of fitness and experience. Post time to comments.

WOD Three rounds for time of: 30 KB Swings 24kg 20 Push Press 95# *All workouts are adjusted to your level of fitness and experience. Post time to comments.

WOD 7 Rounds 3 Deadlifts 315# 7 Handstand pushups *All workouts are adjusted to your level of fitness and experience. Post time to comments.

WOD “Lynne” 5 Rounds Max rep body weigh bench press Max rep pull-ups *All workouts are adjusted to your level of fitness and experience. Post reps. to comments.

WOD Power Snatch 5-5-5-5-5 *All workouts are adjusted to your level of fitness and experience. Post loads to comments.

WOD 400m run 40 Air Squats 50 Situps 60 Push-ups 400m run *All workouts are adjusted to your level of fitness and experience. Post time to comments.

WOD 3 rounds 15 Pull Ups 155# Power Cleans x 10 155# Thrusters x 10 *All workouts are adjusted to your level of fitness and experience. Post time to comments.