8 Oct 14 “Isabel’s Nannie”

Accessory

-BB standing Tricep extensions 3 x 15

-Barbell Shrugs 3 x 15

WOD
For time

“Isabel’s Nannie”

5-50-5-40-5-30-5-20-5-10-5

5 Snatches 135/95

DU

AMSU

7 Oct 14 Tank Top Tuesdays.....

Tank top Tuesdays
(75%,80%,85%)
FSQ 5/5/5+
Press 5/5/5+

Accessory Work
-Belt Squats 3 x15 use KB
-Weighted Back ext 3 x 15
-Barbell Curls 3 x 15

WOD: 21-15-9
DU
Pushup Situp

6 Oct 14 Meathead Mondays

Meat-head Mondays

(75%,80%,85%)

BSQ 5/5/5+

DL 5/5/5+

Accessory Work

-Rev Hyper  3 x 15

-Partner GHR  3 x 15

-One arm KB Row 3 x 15 each arm (one set both arms = 30 reps)

WOD: AMRAP x 4

Burpee BXJ 20/14

4 Oct 14 Double Grace

WOD:

CF Games 2014 Final WOD

“Double Grace”

For time

60 C & J  135/95

3 Oct 14 Pullup Biathlon

Mobility x 10 min shoulders, lats, achilles, calves, ITB

Pull-ups must be unbroken, if they fall off immediately do a 100 meter run. Encourage good hand taping to help prevent ripping.

WOD:

CF Games 2014 “Pull-up Biathlon” 

For time

400 M Run

18 Unbroken Pull-ups

400 M Run

15 Unbroken Pull-ups

400 M Run

12 Unbroken Pull-ups

Each time you break a set of pull-ups you must immediately run 100M-penalty lap.

2 Oct 14 Triple 3s

1500m Row
150 Doubles
1.5 mile Run

29 Sep 14 Rowing on the Beach

CF Games 2014 “Rowing on the Beach”  AKA “The Beach” replace swimming with rowing

Row 250

50 KB Thrusters (16/12kg)

30 Burpees

Row 500 M

30 Burpees

50 KB Thrusters

Row 250M