cfwo #28

Warm Up:
Dislocates
Good Mornings
Sumo Deadlift High Pull
10 Slam Ball
10 Ring Dips
5 Rope Climbs


WOD:Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

I did this how many times?...I can't remember, crap!

cfwo #27 - DT - bootie & back

Warm Up:
Hang Power Clean
Push Jerk
Samson Stretch
50 Double Unders


WOD:“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


17:35, only 55 lbs...(there was a girl in my class doing the women's Rx of 105 lbs, unreal huh?)

It's crazy to think that until this summer I had never even used a barbell (is that what they're called??) Anyway lately some of the trainers have been saying that I have good form?! Like they seem impressed, so crazy but its motivating. Today was hard as hell so I needed the motivation.

cfwo #26

Warm Up:
Overhead Squat
Burgener Warm Up/Squat Snatch
Handstands
20 Walking Lunges

WOD:“Jeremy”
21-15-9
Overhead Squats with 95 pounds (women use 65 pounds...I used 35 lbs)
Burpees

This took me 12 minutes.

cfwo #25 - filthy fifty

Warm Up:
Strict Press
Air Squat
Kettlebell review
Samson Stretch

WOD:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

took me around 35 minutes, I think

cfwo #24

Warm Up:
Burgener Warm Up
Snatch Balance
20 Walking Lunges
Handstands/Handstand Push Ups

WOD:
21 Power Snatch with 95 pounds (women use 65 pounds)
200 meter sprint
15 Power Snatch
200 meter sprint
9 Power Snatch
200 meter sprint
Every rep from the ground.

I really suck at this

cfwo #23 - Nancy

Warm Up:
Dislocates
Burgener Warm Up
15 Walking Lunges
20 Hollow Rocks

WOD:
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (don't remember my weight)

cfwo #22

Warm Up:
Dislocates
Thruster
Air Squat

WOD:
Thruster 1-1-1-1-1-1-1 reps

55 lbs

CFWO #21 - Fran

Warm Up:
Dislocates
Good Mornings
Thruster
Sumo Deadlift High Pull
20 Sit Ups
Quad Stretch

WOD:
“Fran”21-15-9
Thrusters with 95 pounds (65 pounds for women) I used 45 lbs
Pull Ups (maybe a little too easy with the purple band, Jen used red today, maybe I'll try red next time....oh ya and I need new gloves.)