110416 CF Games WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of: 

• 60  x  Bar-facing burpees
• 30  x  Overhead squats  
• 10  x  Muscle ups 

M: 120lbs / 55kg   W: 90lbs / 40kg

110411 DL - ME

There is no man living that can not do more than he thinks he can. — Henry Ford

Strength:

DL 

• 1, 1, 1, 1, 1, 1

Metcon:  

For time: 

• 25    x  pp           35/45
• 30m  x  crab walk
• 30m  x  bear walk
• 25     x  pj
• 60m  x  becks burpees
• 60m  x  lateral hops
• 25     x  ohs

Today’s Whiteboard

110331 Like the wind

Never, Never, Never give up! — Winston Churchill

For time:

Broomstick Mile:
• 400m run
• 50 x p; pp; pj (ea.)
• 400m run
• 50 x bs; fs; ohs (ea.)
• 400m run
• 50 x pc; ps; sdhp (ea.)
• 400m run

110325 Them Glutes

Strength:

BS - Back Squat
• 5 x 75%
• 5 x 80%
• 5 x 85%
• 25 x 50%*

Metcon:

For time:
• Team 5k row
• 50 x wb 20/14
• 50 x ohs pvc

*This is a straight un-broken set What this means is that once you pick up the bar on your shoulders, you CAN NOT put the bar back on the rack until you have completed the reps CORRECTLY!

110219 HeNaKe

Team WOD - Three rounds for time:

• 400m run
• 30 x ohs 95/65
• 30 x bj 24/20

Runs are Team runs

You must complete all reps of the first exercise prior to starting the next exercise.