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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
TUESDAY
4 rounds
5 strict press
10 box jump
15 sit ups
THURSDAY
3 rounds
5 deadlift
10 bar facing burpees
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 4 Rounds
5 floor press
5 clean and jerk
20 flutter kicks
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
