Tuesday, 2-9-10

WOD:

Partner Workout (In teams of two)

AMRAP in 20 minutes of:

10 Hanging Power Cleans

while partner does Push-ups....then switch

15 Weighted Sit-ups

while partner holds feet....then switch

Repeat....

Monday, 2-8-10

Strength Work:
Squat- Green Phase

and then...

WOD:
"Running with Fran"

21 Thrusters (95#65#)
21 Pull-ups
Sprint 200m
15 Thrusters
15 Pull-ups
Sprint 200m
9 Thrusters
9 Pull-ups
Sprint 200m

Friday, 2-5-10

One athlete is getting ready to do a push press and the other one a front squat, can you tell the difference?

Strength Work:

Bench Press- Blue Phase

and then...

WOD:

15 one-hand KB swings, left hand 

Farmer’s walk (to the other side of the mat, marked with a cone), carrying it with your left hand. 

14 one-hand KB swings, right hand 

Farmer’s walk (back across the mat, carrying it with your right hand.

Continue swings and farmer’s walks, alternating hands, down to 1 rep 

The workout ENDS with one last farmer’s walk 

**If at anytime you set the KB on the floor do 10 Push-ups**

Post strength loads and WOD times to comments.

Two of CFK's Finest Holdin' it down!  Greg and Mills, you figure out who is who.

Also had visitors from overseas!  Ginger and Drake hit it with us this a.m.  Thanks to Drake for his service in the ARMY as well.

Thursday, 2-4-10

Nobody cares that squat cleans aren't comfortable for your shoulders. Root canals aren't comfortable, but they're a solution to a problem.

Strength Work:
Power Clean- Work up to a heavy single


and then...


WOD:
"Elizabeth"
21-15-9 (135#/95#)
Squat Cleans
Ring Dips