Awesome group of people!!

Warm -

Coaches choice. Get those shoulders warm!

Skill – Fun with Rings!

5 sets, max seconds Ring support hold. Extra credit if you do a muscle-up to support.

5 sets, max second Support to L-Sit

5 x 5 Ball ups or Skin the cat. Three person teams for this!

WOD -

5 Rounds

20 WB, 20/14#

30 Hand Release Push-ups

40 Double Unders

FYI – New 10:30 am class starts this Saturday! Please check in for classes online. Thanks!!!

Hero WOD today!

Warm -

Take 10 minutes and mobilize your tight parts. Your choice today!

Skill -

Thruster. Teach the coach!

WOD -

“Wood”

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

FYI – New 10:30 am class starts this Saturday. Please sign in online. Thank!!!

Warm

- 5 min jump rope. Work on singles, doubles, and one foot.

-Inch Worm down and back. Try to get your nose to the ground.

- Scorpions, 10 on each side.  This is on the belly.

- Roll back sit-ups, 10 towards each leg.

Skill -

Review the deadlift. I would like the athletes to teach the coach on this. Not the usual way. Let’s see how much you know.

WOD -

2 Rounds

15 Handstand Push-ups

20 Pull-ups

25 Box Jumps 30/24

30 Deadlift 185/135

35 Burpees

New movement at CFW! Split Thruster

Strength – OHS

Take 15 – 20 minutes and work up to a heavy single. Use a rack!

Tabata -

20 seconds on 10 sec off. 30 Sec rest in between.

L-Sit on Rings

C2 for Cals

HS Hold on the wall.  Flip up. Heels on the wall. Wall walk only if necessary.

Pass Throughs on parallettes

Toes through rings

Please try to remember to sign in online. If you need any help please contact us. Burpee penalties start next week!

12 Days of Christmas WOD 2011!

 Warm – Coach’s choice

 Skill – Kiping swing

WOD -

3 rounds

• 2 beat swings ( kiping swing) 1 pull up ( 15 pull ups to be completed)
• 2 Front Squats 1 push press (155/115) ( 5 reps of push press to be completed)
• 50 double unders. Subs 100 Single unders.

Post – 10 minute Squat test