Skill: 500 meter row for time

WOD:

AMRAP 15
run to the green post
10 OHS #115/75
7 KTE

Enjoy the sunny day, stay active, eat well, and be young (or just act like it).

CHECK OUT THE UPCOMING EVENTS PAGE ….CFFV FUN CHALLENGE MAY 29th

Skill: snatch balance men 75-65 women 65-45: 5×5
We will do this skill set together at 5:30 pm, so please be warmed up and ready to go.

Then some fun in the sun!

Complete 10 rounds:
5 Lateral Hops – 20 inch height
20 yard sprint

Rest 60 seconds between rounds

*Alternate starting sides every round
*Start on the side of the box and perform a lateral jump over the 20 inch height landing in a good athletic position on the other side, and repeat. On the fifth jump land and transition into a 20 yard sprint.

WOD

5 rounds
14 wall balls 20/16 @ 10′
9 burpees with two claps in the air
6 CTB

After you are done with your last round, move over to the P-bars and hold an L-sit (mod high knees) for max time. Subtract that time from your WOD time and that will be your final score. No rest between stations.

Not sure what kind of partner WOD this is, but it looks fun! So let me see if I got this right: first try and choke out your partner with a blue band (for a mod you can use a green or red band), then try and kick your partner in the crotch, while the other partner gives themselves a wedgie. (We will have to come up with a Mod if your not wearing underwear…Andy? Sara? You know who you are.)

WOD:
Reps of 10-1 Front squats 135/95
1 rope accent 15′ between each set of front squats

mod: rope pullups from laying on groundx4 for each rope climb

WOD:
Reps of 10-1 Front squats 135/95
1 rope accent 15′ between each set of front squats

mod: rope pullups from laying on groundx4 for each rope climb

Today is a good day to find a new max lift! You choose the lift and then work up to your one rep max. You are more than welcome to add skill sets after lift but no wod today…..don’t worry Monday you will have your WOD back…LOL! Finding a true one max rep takes awhile….you need to step away from bar when it gets heavy and let the muscles have a rest! For skill sets please choose a weakness of yours or something that you really want to improve on. When we do skills set not for time “nft” you are able to concentrate on the movement and make it more functional. Mobility after lift and skill sets is a MUST today!

Hmmmm….I bet these 2 boys below will lift some “HEAVY” weight today!

Hey all….bring a side dish if you want to stay after the wod for a bbq…..sorry for short notice but figured we all usually hang out for a bit anyway.

“300″
25 Pull-ups
50 Deadlift (135,95)
50 Push-ups
50 Box Jumps (24,20)
50 Floor Wipers (135,95)
50 KB one arm Clean and Press (1 pood) KB must touch floor between reps)
25 Pull-ups

AM wod will do Jackie from yesterday. Doesn’t the number 300 sound good…..hmmmm….I wonder what we may be doing tomorrow.

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Liberty & Shelley doing the rope work, which will be coming again soon with some front squats.

“Jackie”…..yep it is a CF named girl wod.

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Ok here is one for any of you yahoos that still drink soda…cough cough or diet coke….or sugary drinks in general.