Today we did the CF WOD from 8/27/2008
“I’ve Got Flutterbies In My Tummy”
warm-up: dynamic/ 3 rounds of: shoulder triplet-sampson stretch-
30 jumprope-10 push-press-10 sit-ups-10 supermans
WOD: Front Squat 10-10-10-10-10
Lauren 25-30-35-35-35
Mindy 35-35-35-35-35
Fabio [...]
warm-up: dynamic/ 3 rounds of: shoulder triplet-sampson stretch-10 sit-ups-10 supermans-10 mountain climbers-10 pull-ups
Skill Work: Squat Clean 5-5-5-5-5
WOD: For Time
150 jumprope
15 push-ups
120 jumprope
12 push-ups
90 jumprope
9 push-ups
60 jumprope
6 push-ups
30 jumprope
3 push-ups
Annie 4:52
Mindy [...]
Warm-up: dynamic/ 3 rounds of shoulder triplet-10 pvc overhead squats-10 sit-ups-
10 supermans-20 jumping jacks
Skill Work:
Triple Extension & Hang Power Snatch
WOD: 5 rounds of:
30 squats
20 Dumbbell Split Jerks
10 Ring Rows
Annie 15lb DB 16:45
Mindy [...]
Rebel WOD: complete 5 rounds of:
20 swings 44lbs
15 sandbag clean & push press 25lbs
5 handstand push-ups
then row 100m
Joey 19:00
warm-up:dynamic/ 3 rounds of: shoulder triplet-sampson stretch-50 jumprope-10 mountain climbers-10 supermans
skill work: deadlift 3-3-3-3-3
WOD: Tabata push-ups & squats
[...]
warm-up: dynamic/3 rounds of: shoulder triplet-10 push-ups-10 supermans-10 sit-ups-10 pvc overhead squats-20 jumping jacks
WOD: AMRAP in 15 min of:
15 hang power cleans
10 box/tire jumps
5 pull-ups
Annie 45lbs 7 rounds
Jess [...]
warm-up: dynamic/ 3 rounds of: shoulder triplet-30 jumprope-10 pull-ups-10 mountain climbers-10 kettlebell swings
skill work: split jerk
WOD: 21-15-9 reps of
sumo deadlift high pull
sit-ups
lunges
Annie 35lbs
Caitlin 35lbs
John [...]
