Main CFOC Workout of the Day

Wednesday, 7/15/09

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Saturday, July 11

40-30-20-10

Wall Balls (20/14)

Walking Lunge Steps

Overhead Squats (75/55)

Friday, July 10

Rest Day

Come to class to get today's wod.  Alternatively, do one of the wods from earlier in the week that you missed.

Thursday, 7/9/09

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Wednesday, 7/8/09

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

ALTERNATE WOD:

Complete as many rounds in twenty minutes as you can of:
4 Pull-ups
6 Dumbbell Shoulder Press
8 Kettlebell swings with appropriate scaled load

Tuesday, 7/7/09

21-18-15-12-9-6-3 rep rounds of:
Front squats (go VERY heavy!)
Abmat Sit-ups

Monday, 7/6/09

4 x 800m runs

Between rounds, do 1 shoulder press, 3 push press, and 5 push jerks

Time each run and use the lifting as the rest, but rest at least 4 mins between runs.

Saturday, 7/4/09, AND Sunday, 7/5/09

NO CLASSES THIS HOLIDAY WEEKEND. 

Friday, 7/3/09

"Randy"

75 pound Power snatch, 75 reps for time.

Power snatch - starts from the ground and ends in a partial squat with the load extended overhead.

Post WOD skill work:  Clean and Jerk

Thursday, 7/2/09

Rest Day