Nov 30 2009

Tuesday WOD

Team Monostucture workout.

Treadmill run.
Row.
Bike.
Double unders.

Four 1 minute rounds of the quad followed by a 1 minute rest. Repeat 4 times for total distance, calories, distance and reps. Team with the highest 4 totals wins!

CUFC's gold and green after a WOD. Great effort guys!

CUFC’s gold and green after a WOD. Great effort guys!


Nov 29 2009

Monday WOD

CFC

Front squat max, 3 reps. Then:

30 Wallball shots
30 Box jumps
400 Meter run

3 Rounds for time. Go hard!

HQ: Front squat 3-3-3-3-3 reps

Post loads and times to comments.

Billy takes on the Sumo Deadlift High Pull. Outstanding effort!

Billy takes on the Sumo Deadlift High Pull. Outstanding effort!


Nov 29 2009

Sunday WOD

4 rounds of:

1/2 BW Dumbell hang cleans, 15 reps
21 Pull-ups
400 meter run

Team 6am knocks out another WOD.

Team 6am knocks out another WOD.


Nov 28 2009

Saturday WOD

“Deck of Cards”

Hearts: Dumbell push press, 40/25lbs.
Clubs: Burpees
Diamonds: Box Jumps, 20″
Spades: Climbers, Rt/Lt equals one.

Face cards: 10 reps. all others face value.
A’s: 1 rep.
Jokers: Dina’s surprise.

Kelsey PR's at 225lbs. Over 2x body weight!

Kelsey PR’s at 225lbs. Over 2x body weight!


Nov 26 2009

Friday WOD

Complete as many rounds as possible 20 minutes of:
15 Double-unders (sub. over and back on the pallalettes)
15 GHD Sit-ups (sub. toes to bar, wt’d abmat situps)
15 Back extensions

Post rounds completed to comments.

Cory put's his back into. Not recommended, but last rep who's looking.

Cory put’s his back into. Not recommended, but last rep who’s looking.


Nov 25 2009

CFC Turkey Trot, AKA “Murph”

Holiday hours: Thursday-Friday 6, 8-10am, Saturday 8-10am, Sunday 11-1pm.

1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run

Reps can be split up any way you want.

1/2 “Murph” for beginners.

Post times to comments.

OJ thinking about that last OHS.

OJ thinking about that last OHS.


Nov 25 2009

Wednesday WOD

Holiday hours: Thursday-Friday 6, 8-10am, Saturday 8-10am, Sunday 11-1pm.

CFC

185/125lbs Power cleans, 10 reps
Tsumami, 10 reps
185/125lbs Power cleans, 8 reps
Tsumami, 20 reps
185/125lbs Power cleans, 6 reps
Tsumami, 30 reps
185/125lbs Power cleans, 4 reps
Tsumami, 40 reps
185/125lbs Power cleans, 2 reps
Tsumami, 50 reps

HQ: 400 meter Walking lunge

Post time and number of steps to comments.

Wendy at the top of weighted burpees.

Wendy at the top of weighted burpees.


Nov 24 2009

Tuesday WOD

Holiday hours: Thursday-Saturday 8-10am, Sunday 11-1pm.

95/65lbs. Overhead squats.
21.18.15.12.9.6.3
Double unders.
42.36.30.24.18.12.3

OR

Main site.

Post times or weights to comments.

Josh & Pat on a recent camping trip.

Josh & Pat on a recent camping trip.


Nov 22 2009

Monday WOD

Make up day or try this one.

4 Rounds for time of:

50% Body weight shoulder press/push-press
Max pull-ups
400 meter sprint

Post total reps and time to comments.

Brian and Brent knock out Sunday's WOD.

Brian and Brent knock out Sunday’s WOD.


Nov 22 2009

Sunday WOD

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps (Adjust weights as needed. 50%, 60% 85% BW)

Post rounds completed to comments.

Father son, Steve B and ZB knock out a mini Eva.

Father son, Steve B and ZB knock out a mini Eva.