Saturday 120331

WOD”Del”For Time:25 BurpeesRun 400 meters with a 20 pound medicine ball25 Weighted pull-ups with a 20 pound dumbbellRun 400 meters with a 20 pound medicine ball25 Handstand push-upsRun 400 meters with a 20 pound medicine ball25 Chest-to-bar pull-upsRun 400...

Friday 120330

WODChipperRun 400M25 Wallballs25 T2B25 GS Box Jumps 24/2025 KB Swings 1.5/125 Burpees25 OverHead Lunges 45/25 PlateRun 400M

Thursday 120329

WODStrength Hang Squat Snatch1-1-1-1-1Conditioning AMRAP 5:001 Power Snatch 95/65 1 HSPU2 Power Snatches 2 HSPU3 Power Snatches 3 HSPU4 Power Snatches4 HSPU****Continue as many reps of ladder as possible during the 5:00.

Wednesday 120328

WODRest Day CFK 6 to 10 yoa – 4:30CFK 11 to 14 yoa – 5:30Open gym 11-1Open 6-7:30 pm

Tuesday 120327

“Lynne”5 Rounds ofBW Bench Press Max RepsPull Ups Max RepsDuring this workout you will load the barbell with your bodywieght and complete as many reps as possible until failure. You will then transition to the pull up bar and also complete as many reps as...