A) CFWU 1 round
B) Max. Double Unders in 3 min.
C) SMC 10 dislocates, 10 OHS, 10 kips
D) WOD
30-20-10
Toes to Bar
OHS

Group Session 1

Note the 'elbow lasers'.

A) CFWU 1 round

B) Skill session Squat and Front Squat

C) 21-15-9
Front Squat (bamboo)
Push Ups

21-15-9 Handstands and Pull Ups

For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

Body weight madness

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

1st CFV WOD

30 T2B
60 squats
20 T2B
40 squats
10 T2B
20 squats

DU KBS OH Lunge

30-20-10

Double unders

KBS @ 32kg

Lunge @ 25kg*

*25kg plate held overhead, elbows dont have to be locked out. Plate must stay above head and cant touch or rest on top of head.

Sprints

Tuesday 100817

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Kristan Clever 1mile 210meters, Becca Voigt 1mile 50meters. Post distance to comments.

WOD 5 Games 09

Monday 100816

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Mikko Salo 8:58, Kristan Clever 10:30 (16lb ball, 45lb barbell) Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games), Becca Voigt 12:00 (16lb ball, 45lb barbell). Post time to comments.

Weighted Pull Ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

Pull Ups

50 pull ups for time

Coe

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Photos

CF Vietnam is going to happen. Here are some photos of the yard as it is now (actually last wednesday).