WOD
Every minute on the minute:
Complete 5 heavy clean and jerks, you have one minute to complete all 5 and then one minute to rest for 10 rounds.
Opt for heavy even if it means you only get 3 or 4 out in the last few rounds.
How hard to you push yourself during your WOD’s? Is it out of your comfort zone? If not maybe try it sometime and feel how truly powerful you can be!!!
WOD
“Nancy”
5 Rounds
400m Run
15 Overhead Squats
WOD
10 Rounds
12 Burpees
12 Pullups
Sorry guys I had a moment of dyslexia on the address of the new place, it’s
3476 North Roxy
Alright guys so the move is all finished we are in our new home at 3674 North Roxy off of Dry Creek!!! We are in East Medford now….woohoo!!!! Any questions give me a call or email me.
4 Rounds:
21 Box Jumps
15 Wall Balls (M:20#, W:14#)
9 Deadlifts (M:225#, W:155#)
WOD
4 Rounds of an 800m run
Take a sufficient rest so that you are ready to go 100% on the next round.
WOD
(Diane/Fran/Elizabeth = M 40#DB/W 25#DB)
1 Round of Helen (400m Run 21 KB Swings 12 Burpees)
1st Round of Diane (21 Deadlifts 21 HSPU)
1st Round of Fran (21 Thrusters 21 Pullups)
1st Round of Elizabeth (21 Cleans 21 Ring Dips)
1 Round of Helen (400m Run 21 KB Swings 12 Burpees)
You can all thank CF H.E.L. for this one!!!
We are doing a CF Allegiance version of “Grindy”
“Grindy”
5 Rounds of:
6x Clean and Jerk (M 135# W 95#)
5x Pullups
10x Pushups
15x Squats
WOD
3 rounds
21 right arm DB snatch
21 pullups
21 left arm DB snatch
21 pullups
Our fun day at CF Hawaii
WOD
Deadlift
3-3-3
THEN
1 minute of rowing
1 minute of pushups
45 secs. of rowing
45 secs. of pushups
30 secs. of rowing
30 secs. of pushups
