5-30-13 WOD

Partner WOD
200 burpees
1 partner runs 400 while other reps burpees 30 min cap

Challenge: Lsit/knee raise for time from bar

5-29-13 WOD

12 min amrap
200 m run
30 floor wipers95/65
15 front squats95/65

Challenge: accumulate 3 min in bottom of air squat.

5-28-13 WOD

3 RFT
400m Run
7 pwr clean and jerks 135/95
21 du's

Challenge: 2 reps otm 7 min
Hang Squat Clean and full squat clean & jerk
Do not let go of bar, hook grip! 70%

5-27-13 WOD

“Adrian“

Seven rounds for time of:

3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

5-23-13 WOD

500m row
21 dead lifts
500m row
15 dead lifts
500m row
9 dead lifts

Challenge:
2 min med ball slams

5-22-13 WOD

15 min AMRAP
5 hang cleans (95/65)
10 palms flash push ups
15 Du's

Challenge:
Shoulder press 5x5

5-21-13 WOD

400m run
25 box jums
50 lunges
100 squats
50 lunges
25 box jumps
400m run

Challenge:
Wall sit for time

5-20-13 WOD

on the min. for 10mins.
Squat snatch
High hang squat snatch
OHS
60%ish load.

Challenge:
Practice technique with bar
3 rounds
5 Squat snatch
5 High hang squat snatch
5 OHS
For technique Not Time!

5-31-13 / 6-1-13

Heads up guys. there will be no class on Friday the 31st May, and Saturday 1st June. Regionals! WHAT!

5-17-13 WOD

1000m row buy in
3 rounds
20 burpees onto 45lb plate
40 du's

Challenge:
 pick a skill. Let's make sure peeps are getting closer to goals.

5-16-13 WOD

10 min amrap ascending ladder by 3 reps
3 shoulder to overhead 75/45
3 k2e

Challenge:
 deadlift 3x10

5-15-13 WOD

WOD
4 Rounds
6 hang pwr snatch 115/75
12 hspu
400 m run
Challenge:
7x2 squat snatch - hang onto bar for 2 reps. Form looks perfect add load.

5-14-13 WOD

6 Rounds
20 kbs 35/53
15 burpees

Challenge:
5x3 high hang squat clean.

5-13-13 WOD

8min amrap
7 strict pull ups
15 push ups
30 sit ups

Challenge:
Box jump for hight

5-10-13 WOD

Incredible Hulk
20 min AMRAP
5 deadlifts
5 hang cleans
5 front squats
5 push press
5 back squats
(115lbs, 75lbs)

5-9-13 WOD

10 Min Amrap
7 T2B
14 Jump Over Box (touch at top) CFMA reg box jumps for space..
28 du's

Challenge:
Muscle up work

5-8-13 WOD

1000m row
50 push press 75/45
40 sit ups
30 push press
20 sit ups

Challenge:
3 min jump rope (singles)

5-7-13 WOD

For Time:
21-15-9
Burpee pull ups
Squat cleans 95/65

Challenge:
3 hang cleans on the min for 10min. For technique. 75% effort. 50% effort for beginners.

Summer Schedule

Summer is here! Please be aware we are updating our schedule to fit the needs of summer schedules. As of June 14th: The 8:30am will be cancelled and 7:00am Will be added to M/W/F. If there is demand for T/Th 7am, we will add it. We ook forward to an awesome summer of training. Also, we want to update you on Coaching Staff. Coach Katie will be taking on AM classes, as Coach Heather has a very exciting and busy summer schedule. We hope to have her back in the future! Cheers! CFMA

5-6-13 WOD

4X400m sprints
2 min rest

Challenge:
tabata burpee broad jumps

5-3-13 WOD

Thruster Ladder 95/65
1 min 1 thruster
2 min 2 thrusters
3 min 3 thrusters
4 min 4 thrusters
ect.....
Challenge: False Grip hold for time

5-2-13 WOD

For time
200 M row
200 M run
25 DU's
400 M row
400 M run
50 DU's
800 M row
800 M run
100 DU's