W.O.D. – 1/2/2013
4 rounds for max reps of: 45 sec Calorie Row / KB SDHP 24/16 15 sec rest 45 sec Hand Release Push Ups 15 sec rest 45 sec KBS 24/16 15 sec rest 45 secs Wall Balls 20/14 15 sec rest
HOLIDAYADVISORY
We are closed from Dec 31-January 1. Getting after it resumes January 2, 2012. A Prosperous and Fitter 2013 from CFMNL!!!
W.O.D. 12/29/2012
“Victoria” 5 rounds for time: 10 Thrusters 95/65 14 Box Jumps 24/18 12 SDHP 95/65 12 Burpess 27 KBS 24/16
W.O.D. – 12/28/2012
A. Metcon Ascending Ladder AMRAP (155/105) In 8 mins: Power Clean Front Squat Jerk *Add 1 rep to each movement each round. Go as high as possible. (eg. 1 pc+1fs+1j, then 2pc+2 fs+2 js, then 3pc+3 fs+3js, etc…) B. Cashout: 1 or 2 1. Choice of: Dips, Toes to Bars, L sits and Push Press ...
W.O.D. – 12/27/2012
A. Metcon 15-12-9-6-3 Power Snatches 115/80 Bar facing Burpees B. Cashout: Choose 1: Run, Row, Box jumps, Double Unders
HOLIDAY ADVISORY
We are closed from December 24-26, 2012. Box operations resumes Dec 27, 2012. A Blessed and Merry Christmas from CFMNL!
W.O.D – 12.22.12
3 rounds of: In 8 min for each round, complete: Row 500 M/Run 600 M 30 KBS – as heavy as possible 15 Pull ups / for those who can, option of 5 Muscle Ups Score: Total work time
W.O.D. 12/21/2012
6 mins AMRAP 155/105 3 power clean 3 hang squat clean 3 squat clean Cash out options: Choose A or B. a) Metcon: Choose 2 of the ff.: Push Press, Ring Dips, Toes to Bars and L-Sits. b) SWOD: OHS
W.O.D. – 12/20/12
8 mins AMRAP 20 alternating reverse lunges (1 lunge = 1 rep) 40 double unders Cash out: Choose 1: Box jumps, Double Unders, Running and Rowing
W.O.D. 12/19/12
Team WOD AMRAP 20 mins 7 KB Swings – as heavy as possible 3 10 m/30 ft shuttle runs 7 Burpees 1 10 m/30 ft shuttle run *3 persons to a team. One person working at a time. Max effort.
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