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

CF Games Wk 1 WOD

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

• 30 Double-unders
• 15 Power snatches (75lbs / 35kg)

We will be judging the individuals through the entire process of the workout.  If a rep is not met, then it’s not counted.  Don’t stand there and argue or get huffypuffy about it.  Get over it, get it done.

110113

Delta Complex:

• 5 × 35/45
• 3 × 55/75
• 1 × 75/95 

Complex:

• Upright Row
• Close grip Sn
• BS
• Behind the neck Press
• GM
• Row

Metcon:

AMRAP (reps) - 20 min. Teams

• PS      35 / 45  Reps
• WB    14 /  20  Reps

101230 Delta

Pick a partner and take turns: 

• 10  x  ring push ups
• 15  x  ring rows
• 10  x  ps                   35/45
• 15  x  ohs                 35/45 

Three rounds for time:

• 10  x  dead bug        16/24kg
• 5    x  sit up & press
• 10  x  tic-toc push ups

Update on Thursday, December 30, 2010 at 8:55AM by Greg Major

Tom	5:00	12kg
Lupe	5:24	9kg
Juanita	7:27	12kg
Betsy	6:04	9kg
Rosy	4:26	9kg
Mary	6:09	9kg
Mark	5:18	16kg
Doug	3:36	16kg
Trey	6:18	16kg + extra situps
Karen	4:03	9kg
Larry	2:53	16kg
Jace	3:25	2.5lb
Tony	4:33	16kg
Naveed	7:13	16kg
Major	4:11	Rx
Wendella	6:18	12kg
Mary Ellen	8:07	9kg
Schoen	4:58	12kg

100629 - Broomstick Mile

Buy in:  20 bj    24” / 20”

M/C:

For time using a pvc:

• 400m  run
• 50 ea.  x  p, pp, pj
• 400m  run
• 50 ea.  x  bs, fs, ohs
• 400m  run
• 50 ea.  x  pc, ps, sdhp
• 400m  run

Update on Tuesday, June 29, 2010 at 1:07PM by Greg Major

Come on in Saturday for the team WOD. The 8:30 AM workout is for all fitness levels. Don’t be afraid. Saturday WODs are challenging but fun. Don’t be a weekend slacker.

Guys			Gals
Christian	23:07	Rx	Juanita	30:39	Rx
Tom	24:20	Rx	Lupe	28:00	Rx
Jaime	26:27	Rx	Molly H	26:14	Rx
Caveman	20:35	Rx	Natalie	36:25	Rx
Major	19:34	Rx	Beverly	34:58	Rx
Aaron	23:36	Rx	Marissa	31:05	Rx
Phil	19:09	Rx	Tijana	26:38	Rx
Rodney	21:08	Rx	Wendy	28:28	Rx
			Friday	21:57	Rx
			Clare	25:19	Rx
			Schoen	24:36	Rx