Monday 7/25/11 Snatch WOD

OLY:Take 30 min to build up to your Squat Snatch of the Day. Power Snatch to OHS = No Rep SKILL:10 min AMRAP60 sec of DU for Max Reps / Practice6 Pistols R & 6 Pistols L scale as needed Advanced WOD: No Scaling 4 Rounds:6 Squat Snatches 135/95 or 115/756 Pistols R...

Friday 7/22/11 Chelsea WOD

If you haven’t noticed it’s VERY HOT! Stay hydrated all day and bring extra water with you if you’re coming in today “Chelsea” Every min on the min for 30 min complete:5 Pullups10 Pushups15 Squats -25 WOD Scale to:3 Pullups6 Pushups9...

Thursday 7/21/11 WOD

3 Rounds for time:3 Shoulder to OH 135/956 Box Jumps 24/209 Swings 53/35 Rest 3 min then Repeat 2 more timesĀ  CFS Crew – Let’s keep the gym “semi organized” Put the bumpers back in the right piles, kettlebells back in the right spot, strip your...

Wednesday 7/20/11 Tino Time WOD

“Tino Time” 5 Rounds10 KB Thrusters R Arm 53/3510 Burpees10 KB Thrusters L Arm 53/3510 Burpees Rx:Ninja – 14:23Blake – 14:52John M – 17:05Kristie – 18:21Krista – 19:15Jeff S – 19:18Hilary – 19:26Mike L –...

Tuesday 7/19/11 Back Squat WOD

STRENGTH:Back Squat – 5-5-5-5-5 METCON:3 Rounds for time:30 Step Ups10 TTB or KTE Ugh it rained a little yesterday… Rosie running with a 14lb ball on her head Tyler and Matt M post WOD Some were lucky and missed the rain – Adam having too much...