Main CFOC Workout of the Day

Thursday, 5/21/09

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Post time to comments.

Wednesday, 5/20/09

Four rounds for time of:
Run 400 meters
50 Squats

Tuesday, 5/19/09

Rest Day

Monday, 5/18/09

For time:
Row 500 meters
Shoulder Press, 30 reps (M-95#/W-65)
Row 1000 meters
Shoulder Press, 20 reps
Row 2000 meters
Shoulder Press, 10 reps

Sunday, 5/17/09

Run or Row a 5k

Saturday, 5/16/09

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Friday, 5/14/09

Spring Challenge WOD

"Jackie"

1000m Row
50 Thrusters 45#
30 Pullups

You can still sign up at the gym, but you must commit to the Challenge prior to doing the WOD in order for it to count towards the competition.

Thursday, 5/14/09

5-5-5-5-5

Snatch Grip Deadlifts

Wednesday, 5/13/09

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Tuesday, 5/12/09

Power clean 1-1-1-1-1-1-1 reps