TUESDAY

Bar complex = 5 deadlifts, 5 hang clean, 5 push press

WOD

Run to fence and back

3 rounds of bar complex

Run to fence and back

2 rounds of bar comples

Run to fence and back

1 round of bar complex

THURSDAY

5 Rounds

10 deadlifts

15 air squats

20 sit-ups

TUESDAY

SKILL WORK – Cleans

10 sit ups

10 power cleans

10 box jumps

10 push ups

THURSDAY

2012 GAMES WOD

TUESDAY

5 DEADLIFTS

10 KETTLEBELL SWINGS

15 SIT UPS

THURSDAY

10 wallballs

10 sit ups

10 push ups

TUESDAY

WOD 4 ROUNDS

250 m. row

10 slamballs

10 kettlebell swings

10 strict press

THURSDAY

WOD 3 ROUNDS

10 thrusters

10 burpee box jumps

10 sit ups

CFK will be closed for remodeling. I am excited to announce that we will be getting our own area for our classes. We will be having a GRAND RE-OPENING for our classes the week of January 2nd.

TUESDAY

WOD – 10 min AMRAP

5 Kettlebell Swings

10 Burpees

15 flutter kicks

25 sit ups

THURSDAY

WOD 4 ROUNDS

5 Snatches

7 Box Jumps

9 Sit Ups

 

 

TUESDAY

WOD – NANCY

150 Wallballs

THURSDAY

WOD

5-4-3-2-1 Clean & Jerk

1-2-3-4-5  Box Jump 34″

TUESDAY

WOD – The Nasty Twenty

20 box jumps

20 push ups

20 push press

20 sit ups

20 back extentions

20 wallballs

20 kettlebell swings

20 burpees

20 tuck jumps

THURSDAY

WOD

Max clean

Max jerk

Max deadlift

TUESDAY

Skill – press progression

WOD 2 Rounds

5 Split Jerks

10 Slamballs

15 Sit ups

THURSDAY

Skill – Squat Progression

WOD – 10 min AMRAP

5 Front Squats

5 Overhead Squats

5 Weighted sit ups

TUESDAY

Skill – Handstand push ups

WOD – 4 ROUNDS

12 Deadlifts

12 Push Press

12 Sit ups

THURSDAY

Skill – Push Jerk

WOD – 3 ROUNDS

5 Push Jerks

10 Wallballs

15 Sit ups

Tuesday

WOD 4 rounds

10 Burpees

10 squats

Thursday

WOD 3 rounds

10/5 Push Press

15 Sit-ups

20 Box Jumps

TUESDAY

BURDNER WARM – UP

WOD

10 Burpees

10 Sit ups

10 Walking Lunges

THURSDAY

BURDNER WARM – UP

WOD

5 Snatch Balance

7 Squats

9 Push ups

Junk Yard Dog & Burgner Warm-up

TUESDAY

SKILL – Hang Power Snatch

WOD – 4 Rounds

5 Hang Power Snatch

10 Sit ups

15 Squats

THURSDAY

Junk Yard Dog & Burgner Warm-up

SKILL – Hang Power Clean

WOD – Hang Power Clean little Cindy   (10 min AMRAP)

5 Hang Power Clean

10 Push-Ups

15 Air Squats

Tuesday

SKILL – jumping rope & ohs

WOD 5 ROUNDS

10 single

10 ohs

10 sit ups

Thursday

SKILL – back squat

WOD 4 ROUNDS  15-12-9

back squat

push ups

plate jumps


TUESDAY

Skill – Air Squat

WOD – 8 min AMRAP
15 Box Jumps, 10-12″
10 Push ups

THURSDAY

Skill – Jumping Rope

WOD – 3/5 Rounds

10 Jumps

10 Sit ups

10 Walking Lunges

TUESDAY

SKILL – deadlift

WOD 5 ROUNDS

2 Deadlifts

4 Box Jumps

6 Push Ups

THURSDAY

SKILL – kettlebell swing

WOD 6 min AMRAP

5 Kettlebell Swings

5 Tetter Totters

5 Sit ups

TUESDAY

SKILL – Front Squat

WOD

Little Karen – 50 Wallballs

THURSDAY

SKILL – Back Squat

WOD 3/5 Rounds

10 Back Squats

10 Sit ups

10 Walking lunges