WOD, 6/30/10: FIRST: Find your one rep max overhead squat (those utilizing a heavier load than can be cleaned or snatched, may use a rack) THEN: 3 rounds for time 20 sumo deadlift high pulls, 75/55 pounds 20 pull ups 20 walking lunge steps, 45/25 pounds (held overhead) *focus on full hip extension on the [...]Continue Reading

WOD, 6/29/10: FIRST:  Find your one rep max clean and jerk THEN:  Every minute, on the minute, for 12 minutes, perform 3 clean and jerks at 50 % of your one rep max.  In the time remaining, perform as many BURPEES as possible.  Count total burpees for score and post weight for C & J. [...]Continue Reading

WOD, 6/28/10: “Nasty Girls” 3 rounds for time of: 50 Air Squats (crease of hip below knee for RX) 7 Muscle-ups (sub 7 ring dips, 7 pull-ups/14 box dips, 7 pull-ups) 10 Hang power cleans (135/95) Here is an older post for our newer members: Why say no to gluten? First off, gluten is found [...]Continue Reading

FIRST: 65% Max Push Jerk 5x 75% Max Push Jerk 3x 85% Max Push Jerk 2x then… “Helen” Three rounds for time: Run 400 meters 1.5/1 pood Kettlebell X 21 swings 12 Pull-upsContinue Reading

WOD, 6/26/10: In teams of 2, Partner “A” runs 600 M, while Partner “B” completes: 5 Squat cleans (135/95) 10 Back Squats (135/95) 15 burpees 25 minute AMRAPContinue Reading

WOD, 6/25/10: FIRST: 20 rep max deadlift-Warm-up and choose a heavy load that you can move from the floor to your waist 20 times without rest. THEN: Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood 20 minute time cap. This is probably the most “blogged [...]Continue Reading

WOD, 6/24/10: CFM’s 6/19 Throwdown WOD 5 rounds for time of: 15 pull ups 7 power cleans, 165/115 *scale to 135/95 or 95/65 but it should feel HEAVY! 250 meter run I am not sure of the exact time, but Colin G. of CFM did this in the 9 minute range and won the throwdown. [...]Continue Reading