Monday 240111

5 RFT

10 Chest 2 Bar PU

10 Tyre Flips

30 DU's

Saturday 220111

21-15-9

Power Snatch 40kg

Ring Push Ups

Friday 210111

5 Rounds for time

10 Burpee Pull Ups

10 Box Jumps

400m

Friday 140111

21-15-9
Ring Dips
Squats

After each round tyre pull 50m

130111

3 RFT
10 Wall Walks
10 Toes 2 Bar
10 Box Jumps

Saturday 080111

500m
20 DB Snatch
20 DB Squat Cleans
50 Sit ups
20 DB Squat Cleans
20 DB Snatch
500m

Thursday 060111

A) CFWU 2 rounds

B) Shoulder and Hip mobility

C) 'Fran'

21-15-9

Thrusters 40kg

Pull Ups

Wednesday 050111

A) CFWU 2 rounds

B) Hip and Shoulder Mobility

C) Front Squat

3-3-3-3-3

Tuesday 040111

A) CFWU 2 rounds

B) Hip and shoulder mob

C) OHS practice

D) 3 RFT

400m

30 OHS

21 Pull Ups

Thursday 301210

A) 50 Push Ups for time

B) 400m Walking Lunges

Wednesday 291210

A) CFWU 2 rounds

B) Shoulder & Hip mob

C) AMRAP 10 mins

10 Wall Balls

10 Sit Ups

10 Double Unders

Tuesday 281210

A) CFWU 2 rounds

B) Shoulder and hip mobility

C) Dead Lifts

D)

400m

15-12-9

KB Swings

Toes 2 Bar

400m

Wednesday 221210

Winter Solstice

The days are now getting longer again!

A) CFWU

B) SMC

C) Dead Lift

D) 21-15-9

Handstands

Ring push ups

Tuesday 211210

Tristan Miller, running like crazy, completing marathon 51 for the year. 1 to go.

A) CFWU 2 rounds

B) SMC

C) Hip MWOD

D) 1/2 'Whitten' 20 min AMRAP

11 KB Swings

11 Box Jumps

200m

11 Burpees

11 Wall Balls

Monday 201210

A) CFWU 2 rounds

B) SMC with bar

C) 3 RFT

400m

15 Pull-Ups

50 Squats

15 Pull-Ups

Thursday 161210

A) CFWU 2 rounds

B) SMC

C) Hip extension mobility

D) Pistol practice

E) 7 Rounds for time

7 Medicine ball squat cleans

7 Box jumps

Wednesday 151210

A) CFWU 2 rounds

B) Hip extension Mobility WOD

C) Muscle Up Progressions

D) 21-15-9
KB Swings
Ring Dips

Monday 131210

A) CFWU 2 rounds

B) SMC

C) 21-15-9
KB Snatch
Wall balls

Saturday 121210

"The 12 Days of X(fit)mas."
1. 200m
2. Pull Ups
3. Toes 2 Bar
4. Ring Dips
5. Tyre Burpees
6. Box Jumps 24"
7. Thrusters 20kg
8. Wall Balls 10kg
9. Ring Push Ups
10. Double Unders
11. KB Swings 24kg
12. Handstands

you know how the song goes 1 then 2+1, 3+2+1, etc

Friday 101210

Have you been to your pain cave lately?

A) CFWU

B) SMC

C) 21-15-9
Toes 2 Bar
Ring Push Ups

Thursday 091210

A) CFWU 2 rounds

B) Mobility WOD

C) 3 RFT
400m
30 Double unders
10 KB Push Press (r&l)
10 Ring Dips

Wednesday 081210

A) CFWU 2 rounds

B) SMC

C) Hollow holds
3 rounds
30 sec on/30 sec off

D) 'Cindy'
AMRAP 20 mins
5 Pull Ups
10 Push Ups
15 Squats

Tuesday 071210

A) CFWU 2 rounds

B) Snatch practice

C) 21-15-9

Toes 2 Bar

Box Jumps

Saturday 041210

Dirty 30

For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

Friday 031210

A) CFWU

B) SMC

C) 5 RFT
15 Double Unders
10 Med Ball Slams
5 Ring Push Ups

Thursday 021210

A) CFWU

B) SMC

C) max in 3 Min med ball twists

D) 21-15-9
Pull Ups
Tyre Burpees

Tuesday 301110

Helen

3 RFT

400m

21KBS

12 Pull Ups

Monday 291110

21-15-9

Wall Balls

Box Jumps

30 sec. of handstands at end of each round

Saturday 271110

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Compare to 141209

Friday 261110

A) CFWU 2 Rounds

B) SMC

C) Max DU's in 1 min.

D) "Jackie"
1000m Run/Row
50 Thrusters 20kg
30 Pull-Ups