9/19/14 Friday


Nicole drilling some split jerks!

Push Press- Find a 5RM, Then take 70% and do a Max effort set until failure.
Buy-in: 100 Double Unders
-Kettlebell Swings (24/16)
Cash-out: 100 Double Unders

9/18/14 Thursday


A-Rod sporting the Championship belt after winning a class challenge!

Strict Pullup Ladder by 1’s- Do 1 pullup, drop down then do 2 pull-ups, drop down then do 3 pull-ups and so on until failure. Rest 3 Min then do 2 more rounds.
WOD- “Suicide Fun”
This will be our CFG suicide runs with movements to do at checkpoints.
3 Rounds
10 Squats
10 Pushups
10 Lunges
5 Burpees
Rest 1 Min

9/15/14 Monday


WL- Clean/Hang Clean/Front Squat/Jerk: Work up to a max in 20 minutes
*If you find your max in around 10 minutes then come down in weight and continue the complex focusing in form.

WOD- For time

-100 Wall Balls (20/14)
*Here’s the twist! Every time you break(this means stop your wall ball rhythm) you have to run and 100m penalty lap. No holding the ball or leaning against the wall to rest.