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

1970-01-01

TUESDAY

SKILL WORK – Cleans

10 sit ups

10 power cleans

10 box jumps

10 push ups

THURSDAY

2012 GAMES WOD

1970-01-01

TUESDAY

5 DEADLIFTS

10 KETTLEBELL SWINGS

15 SIT UPS

THURSDAY

10 wallballs

10 sit ups

10 push ups

1970-01-01

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

1970-01-01

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

 

1970-01-01

 

TUESDAY

WOD – NANCY

150 Wallballs

THURSDAY

WOD

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

1-2-3-4-5  Box Jump 34″

1970-01-01

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

1970-01-01

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

1970-01-01