Pre-game
CFCB Warm-up
10 KB Swings
WOD “MICHAEL”
3 Rounds for time of:
800 Meter Run
50 Hip Extensions
50 Sit-ups
After Party
Stretch!!
Posted by adam.nelson | Under WOD (Workout of the day) Friday Oct 30, 2009
Stop in and try a free workout and see why CrossFit is the best thing out there….PERIOD!
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Oct 29, 2009Pre-game
CFCB Warm-up
10 Burpees
10 Lunges
10 OHS (PVC)
WOD “Strength”
Turkish Get-ups
4 x 4 x 4 x 4
After Party
3 Rounds of:
20 Meter Broad Jump
20 Meter Walking Lunge
–Then–
Max Row (Meters) in 5 Min
In a moment of weakness, Randy resorts to the useless exercise commonly called the bicep curl
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Oct 28, 2009
Pre-game
CFCB Warm-up
10 Wallballs
10 Pull-ups
WOD For time:
1000 Meter Row
20 Wallballs (20/15)
15 Pull-ups
20 Thrusters (95/65)
15 Pull-ups
20 Wallballs
500 Row
After Party
3 Rounds of:
10 Ninja Sit-ups
15 Back Extensions
There will be no 8am class today.
Posted by nboorjian | Under WOD (Workout of the day) Tuesday Oct 27, 2009Pre-Game
CFCB Warm-Up
10 KB Swings
10 Box Jumps
WOD
OHS
7 x 7 x 7 x 5 x 5 x 5 x 1
Max Burnout set 45/35
After Party
25 K2E
400 M Farmers Carry 55/35
There will be no 8 AM Class Tomorrow (Tues)
Posted by adam.nelson | Under WOD (Workout of the day) Monday Oct 26, 2009Pre-game
CFCB Warm-up
10 Wallballs
10 Burpees
WOD
“Chelsea” Amrap in 15 Min:
5 Pull-ups
10 Push-ups
15 Squats
After Party
Stretch
Posted by adam.nelson | Under WOD (Workout of the day) Friday Oct 23, 2009
Pre-game
CFCB Warm-up
10 Wallballs
10 KB Swings
WOD
21-15-9
Thrusters (95/65)
KB Swings (55/35)
Box Jumps
After Party
3 Rounds
30 Second Plank Hold
15 Hollow Rocks
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Oct 22, 2009
Pre-game
CFCB Warm-up
10 KB Swings
10 Squats
WOD
2K Row for time
After Party
Front Squat
3 x 3 x 3
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Oct 21, 2009
Pre-game
CFCB Warm-up
10 Wallballs
10 Push-ups
10 KB Swings
WOD
For time:
30 Man Makers (35/20)
After Party
400 x 4 Run
1 Min Rest between rounds
Margaret working the Over Head Squat
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Oct 20, 2009
Pre-Game
CFCB Warm-up
20 Meter High Knee Run
20 Meter Backwards Run
10 Lunges
10 Wallballs
WOD
5 Rounds for time of:
40 x 2 T & G Sprints
20 Meter OH Walking Lunge (35/20)
15 Burpees
After Party
15 Back Extensions
15 K2Es
Posted by adam.nelson | Under WOD (Workout of the day) Monday Oct 19, 2009
Pre-game
CFCB Warm-up
10 Squats
10 Lunges
10 KB Swings
WOD “Strength”
DeadLift
1 x 1 x 1 x 1 x 1 x 1 x 1
After Party
Max Set Pull-ups (Strict)
–2 Min Rest–
Max Set Pull-ups (Kipping)
Starting out on the 400 meter farmers carry....good times!
