SATURDAY 3.23.13 WOD “CHUNDER”

REMINDER – 11:00 CLASS IS FOR 13.3 AND PLEASE REMEMBER TO SUBMIT YOUR SCORES “CHUNDER” – last done 11.3.12 5 Rounds – 40 Sec Work / 20 Sec Rest at each station – Toes to Bar – Box Jumps 24/20 – Swings 53/35 –...

THURSDAY 3.21.13 WOD

Waiting to see 13.3…aaaand 150 Wall Balls…¬† If you are competing in 13.3 on Friday here’s a crazy idea – TAKE A DAY OFF. But seriously foam roll, row lightly for 10 min, ¬†hydrate all day, get a good night’s sleep and be ready to go. If...

WEDNESDAY 3.20.13 WOD HANG SNATCH

Best of luck Simon in Chicago – the CFS Family will miss you big guy! PART 1 Below the Knee Hang Squat Snatch + High Hang Squat Snatch PART 2 1 Min Max Muscle Ups 1 Min Rest 3 Rounds for time: 50 DUs 10 HSPU 1 Min Rest 1 Min Max Muscle Ups Max Reps and...

TUESDAY 3.19.13 WOD BACK SQUAT

PART 1 BACK SQUAT 2 x 8 @ 70% 2 x 5 @ 75% 3 x 3 @ 80% PART 2 5 Total Rounds of 200 m Row 15 Burpees Rest 1 – 2 min These are ALL OUT efforts each time do not pace...