Main CFOC Workout of the Day

Wednesday, 7/1/09

Run 10 K

Tuesday, 6/30/09

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Monday, 6/29/09

5-5-5-5-5

Back Squat

If there's time, do -

5-5-5-5-5

Shoulder Press

Sunday, 6/27/09

Rest Day

Saturday, 6/27/09

5 Rounds of:

400m Run

21 Deadlifts 95#

15 Pushups

9 Front Squats 95#

Friday, 6/26/09

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

NOTE:  IF YOU'RE DOING THE JACKIE CHALLENGE, COME TO THE 5:30 P.M. CLASS.  THE FIRST ROUND WILL START AT 6 PM.

Thursday, 6/25/09

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Wednesday, 6/24/09

Rest Day

Tuesday, 6/23/09

Buy in -

Max # of situps in 2 mins using abmat and feet unanchored

WOD-

Front squat 3-3-3-3-3 reps

Cash out -

2000m Row

Monday, 6/22/09

3-3-3-3-3

Deadlift

1-1-1

Clean