MONDAY 1.30.12
WOD 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm
WOD 7:45am, 9am
In a team of 2 or 4 complete the following:
Run 200m
6 tire flips
12 partner MB situps
if team of 4, everyone runs together, 2 do tire flips & the other 2 do situps, run together, switch movements
if team of 2, do everything together
ENDURANCE 7:45am
Row 5:00 @ 90% max effort, 5:00 @ 50% max effort, 5:00 90% max effort
KID FIT 9am
AMRAP in 10 min of the following:
100m run
5 burpees
20 jump ropes
Fri 01.27.12
WOD 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm
“Sticks & Stones”
3 rounds of:
20 stick (dowel) OHS
5 stone to shoulders (as heavy as you can go)
Complete 5 rounds:
Max Rep Pull Ups with 50 lbs
Farmer’s Carry 100 yards as heavy as possible
*For famer’s carry walk out 50 yards and back 50 yards.
Post total reps and load used to comments
If you are in the CFBF Body Transormation Challenge you will need to do the Baseline Thursday or Friday during a scheduled class time
Baseline 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm
500m row
40 Air Squats
30 Sit-Ups
20 Push-ups
10 Pull-ups
WOD 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm
tabata abs (1/2 tabata-4 rounds each movement)
leg lowers, flutters, hollow rocks
then
3 rounds
400m run
20 good mornings 45lb bar
30 abmat situps
ENDURANCE 5:30pm
Run 4 x 800m with 2 minute rest between intervals
If you are in the CFBF Body Transormation Challenge you will need to do the Baseline Thursday or Friday during a scheduled class time
Baseline 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm
500m row
40 Air Squats
30 Sit-Ups
20 Push-ups
10 Pull-ups
NOTE: There is a mandatory Staff meeting at 6:30pm (There will be no WOD’s or Workouts taking place at this time).
2 Min Challenge
Max Double Unders
Then
Then
WOD 01.21.12 7:45am & 9am
Team Deck of Death
HEARTS = DU’s
DIAMONDS = Pushups
SPADES = Situps
CLUBS = Air Squats
Joker = Team Run
Endurance 7:45am
2 rounds
Rest for exact amount of time as previous row interval
Row 250m
Rest
Row 500m
Rest
Row 1000m
Rest
Row 2000m
Rest
KID FIT 9am
Death by 10m, rest 4 min then:
2 min max push ups