CFQ 1-29-2010

WOD:

Back Squat

1-1-1-1-1-1-1-1

Post weight to comments.

CFQ 1-28-2010

WOD:

Alternating Tabata

Push up/Squat

Post lowest number completed to comments

CFQ 1-27-2010

Warm up:

Smokestack run
2 rds of 15 squats/10 sec handstand hold

Clean/OHS work with PVC

WOD:

AMRAP in 10 Min of
7 cleans
7 OHS
200m Run

Scaling options were 95#, 65#, 45#, or Med ball and PVC.

CFQ 1-26-2010

Warm up:

Smokestack Run
3 rds of 10 Pass throughs, 10 OHS

Front Squat/Thruster work w/PVC

WOD:
5 rounds for time of
Row 500m
135# thruster 7 reps

CFQ 1-25-2010

Warm up:

Dynamic Stretching
Deadlift work with PVC

WOD:

15 DL 225#
50 pull ups
12 DL
40 Pull ups
9 DL
30 PU
6 DL
20 PU
3 DL
10 PU

Rough on the hands to say the least!

CFQ 1-21-2010

Warm up:
Smokestack Run
3 rds of Cindy

WOD:

100 Burpees Pull ups

Scaling options were reduce reps or do 10 rds of 10 burpees/5 pull up progressions.

CFQ 1-20-2010

WOD:
Fight Gone Bad

3 rounds for reps of
1 minute wall ball
1 minute 75# SDLHP
1 minute 20" box jump
1 minute 75# push press
1 minute row (calories)
1 minute rest

post total reps to comments