Archive for: August 2007

Wednesday.  Rest up, boys and girls.

Tuesday CFC WOD

For time:

Row 500 meters
+
3 rounds of
50 DB Swings (m: 40lb, f:25lb)
100 Jump Ropes
50 DB Push Press (m:25lb db’s, f:15lb db’s)
Run 400 meters

Post time to comments.

Monday CFC WOD

For time:

100 Squats
5 Ring Dips
75 Squats
10 Ring Dips
50 Squats
15 Ring Dips
25 Squats
20 Ring Dips

Post time to comments.

Friday CFC WOD

For time (25 minute time limit!!!):
(Scale weight and rounds as needed)

Row 1ooo meters
+
5 rounds of:
25 Pull-ups
7 Push Jerk (m:135lb,f:95lb)

Post load and time (or amount of completion) to comments.

Thursday CFC WOD

For time:

20 Deadlifts (1/2 bw), 1 Push-up
19 Deadlifts, 2 Push-ups
.
to
.
2 Deadlifts, 19 Push-ups
1 Deadlift, 20 Push-ups

Post bw, load and time to comments.