Have fun!

WOD

3 rounds
Swim 100 meters (down stream)
Sandbag carry 200 meters in the soft sand 100/50#
10 burpees over the sandbags
100 meter run without sandbags

Just a reminder Beach WOD on Sat. Please meet at Chinook Landing (Marine Dr. and 223rd) at 10:00 am. Call when you get there and we will shuttle you to the beach. Please be on time that way there will be less shuttling for me. There is a five dollar parking fee at the park.

WOD:

Wall balls 20/14
T2B
KB swings 1.5/1

Perform 1 rep of each movement on the 1st minute, 2 reps on the 2nd minute, 3 reps on the 3rd minute, etc. Go as far up the ladder as you can in 12 minutes.

Happy Birthday old man! CF is one of our oldest and strongest competitor! He placed 50th in the World in his age group. So in his honor there will be some swimming involved. Please bring swim gear or get thrown in with your workout clothes.

WOD

51 wod

5 movements plus 1 bonus round

In order to get an Rx by your name you must complete the bonus round.

51 DU’s
51 Snatches 65/45
51 pushups games style
51 squats
51 floor wipers 135/95
then
run to the pool and tred water for 5 mins and 1 second. If you touch the sides or the bottom of the pool, it’s a 5 burpee penalty.

Here at pic of CF in the water!

Yesterdays WOD! Fast and furious.

PS: Please bring swim wear for tomorrow’s wod!

CFDF play date at the park!

WOD

Calorie row 1:00
Back extentions 1:00
Box jumps 1:00
Sit ups 1:00
Burpees 1:00

You will have 10 seconds to transition between movements
Score is total calorie rowed plus total reps

Just a reminder this Saturday we are hosting a camping trip to McGuire Island near the Chinook landing boat docks. You can either come for the Beach WOD in the AM, or spend the day with us. I will be out there on Thursday setting up camp. There should be plenty of room for those who want to set up a tent. We will have a BBQ, volleyball, badminton, or just come and hand out on the beach. (work on your shadow wod). We will be less than a minute from the dock, so you can come and go as you please. Get a hold of me if you are interested in coming. Hope to you guys there!

Mainsite WOD from yesterday.

Behind the neck Jerk 1-1-1-1-1-1-1

Remember this should be heavy! Most of you should fail on the last rep. If you are Jerking the weight up easy on your last reps then you did not go heavy enough.

GF Claudio is running class today as we are at a wedding. He has a fun team wod planned for you guys!

2 person teams only 1 athlete at a time, alternating til all the work is done. Run 500 21, 18, 15, 12,9,6 of the following triplet: pullups, wb, kb swing (1.5/1 pood), run 500.

So  yesterday we did a couplet and here is another….

5 rounds

5 kb swing (2, 1.5 pood)

10 burpees

Please choose some skills to work on after wod.

this was done on 1-16-10 :RD 4:02rx, H 4:17rx, M4:49rx

21-15-9

pullups – if you want an extra challenge today do CTB

deads – A.255,185  B.225,155,  C.195,125