100317 WOD
A. Warm-up: Coach’s choice
B.Deadlift [deload week]
40% x 5
50% x 5
60% x 5
No max out sets this week
C. Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders
>>On-ramp
Three rounds for time of:
10 dumbbell push press
20 leg raises
80 singles
Congratulations on all of your October PR’s! Here is to an even stronger November!
110217 WOD
A. Warm-up: Coach’s choice
B. Three rounds of:
One arm waiters carry (50 meters R / 50 meters L)
Good mornings with barbell (10-12 reps)
Candle stick to V-ups x 3 reps (sub 10 leg raises)
Rest 1:30 after 3 movements
C. EMOM 20:00 (5 sets)
Min 1: 150-meter row
Min 2: 1 SDHP with kettlebell (53/35)
Min 3: 12 med ball cleans
Min 4: 10 ring- dips
*Modifications will be given on whiteboard
These three tied for 2nd place at the 4:30
Lucy and Andrea tied for 2nd place at the 9:00am
Marielle as spam musubi. 1st place at 8:00 am
Jenna as Frank. 1st place at 9:00 am
Ryan as a Power Range. 1st place at the 4:30
Thanks to all who participated in the costume contest! First place winners will choose from a CFUM shaker cup or a CFUM custom hat. See Frank or Kehau to collect.
110117 WOD
A. Warm-up: Coach’s choice
B. Strict press [deload week]
40% x 5
50% x 5
60% x 5
No max out sets this week
C. Every 4:00 for 16:00
Run 200 meters
8 thrusters (75/55)
8 bar facing burpees
Write your fastest and slowest rounds as your score
>>Modifications will be given
