TODAY'S WOD

4 RFT

10 EA. ARM   KB SNATCH
30 RUNNING MAN
10 PUSH UPS
20 WALKING LUNGE STEPS

 

 4:15pm and 5:30pm SESSIONS
 

TODAY'S WOD - "HELEN"
4 RFT
400M RUN
21 KB SWINGS
12 PULL UPS

We haven't done this one in awhile.  The sledgehammer drills are fun and some of the girls have a mean swing!  Come give it a try!  EVERYTHING is SCALABLE!!  We will modify your WOD to your fitness level......and BEYOND!

   3 sessions today:  8:30 am  *  4:15 pm  *  5:30 pm

WOD
4RFT
5 BURPEES
10 ea. arm SLEDGEHAMMER SWINGS
15 KB SWINGS
20 OH WT. WALKING LUNGES
200m RUN

(2) SESSION TIMES TODAY:  4:15 PM & 5:30 PM
MED BALL CLEAN DEMO

DOUBLE UNDER DEMO
WOD #1  Double Unders  & Med Ball Cleans
6 RFT
40 DU's
20 MED BALL CLEANS

  -or- 

WOD #2  Loredo
6 RFT
24 AIR SQUATS
24 WALKING LUNGE STEPS
24 PUSH UPS
400M RUN

BOOTCAMP WOD
40:20   2-3 ROUNDS

1.  ROW                                                    1.  PUSH UPS
2.  JUMP ROPE (or DBL UNDERS)         2.  WALL BALL SHOTS
3.  VERSA CLIMBER                                3.  PULL UPS
4.  LUNGES                                              4.  WEIGHTED SIT UPS
5.  ASSAULT BIKE                                    5.  SHOULDER PRESS
                                         

5 SETS OF CARDIO - STRENGTH WITH 1 MINUTE REST IN BETWEEN

I made the decision to modify this WOD simply because none of us registered for the Open, therefore we won't be on the boards regardless.  I want everyone to participate in this final WOD of the Open.      We will start with a tough 12 minutes of Power Pilates.

CF OPEN 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 BACK SQUATS (weight 1)

5 wall walks

50 double-unders

12 DEADLIFTS (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete

20 strict handstand push-ups

50 double-unders

9 THRUSTERS (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders 

6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb  LADIES

♂ 95 lb, 135 lb, 185 lb, 225 lb  MEN

Let's hear it for the GIRLS..... kinda week!! 
Today's WOD   ELIZABETH

21-15-9
CLEAN  135/95
RING DIPS

MET-CON:  Run 400m
300 single JUMP ROPE
100 STEP UPS (AFAHP)

25 minute AMRAP

9 DEADLIFTS
10 ROWING PIKES
11 LUNGES (EA. FOOT)