TUESDAY 4.28.15 KIDS WOD

WU: Animal walks Skill: Wall walks WOD: 3 Rounds: 5 Wall walks, 10 squats, Frog jumps to cone and back Game: CF Limbo Cool Down: Yoga poses

MONDAY 4.27.15 WOD

PART 1: 10 MIN CLOCK – 3 MIN WARM UP + 7 MIN EMOM 7 MIN EMOM (7 Sets of 1 to 3 Reps) 1 Pull + 1 Squat Snatch Do not drop the bar and do not rebound the bar either. Focus on pulling the bar into the hip and close to the body do not let it sway away. These are all...

SUNDAY 4.26.15 WOD

WARMUP: Running Drills Part 1: 12 Min EMOM Min 1: 30″ KB Thrusters L Min 2: 30″ KB Thrusters R Min 3: 40″ 1 Arm-Ring Rows R & L Part 2: “Pack Mule” 20 Min AMRAP: Teams of Three Score: 1 Point For Every Lap Completed By The...

SATURDAY 2.25.15 WOD

Congrats to the April On Ramp grads! PART 1: 10 MIN CLOCK MU PROGRESSION OPTION #1 – No Unassisted Strict Pullups or Dips yet 10 MIN EMOM Odd – 10-15 Pushups at individuals hardest scale Even – 3 x 3 Sec Hold at top of Pullup + 3 Sec Negative OR 3-5...

FRIDAY 4.24.15 WOD

Good Luck back in Australia Karen we’ll miss you! PART 1: In 10 Min warm up and build up to a Power Clean “heavy of the day” PART 2: “MIND ERASER” – from CFNE 20 MIN AMRAP 7 Power Cleans 135/95 7 Burpees 200 Meter Run #3 Power Clean...