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Something for everyone here - if you don't love the burpees then love the wall ball - if you don't love the knees to elbows, well then you gotta love the sumos!! Just three rounds to get through as fast as you can - NO PROBLEM!!
THREE ROUNDS!!
20 SDHP (65/95)
20 K2E
20 Wall Ball
20 Burpees
Great turn out and great work on Gator - now it's time for a change of pace...
20 minute AMRAP
15 Box Jumps
15 GHD
200 m Run
15 Back Extensions
I know how much you all look forward to Tuesday - Tuesday never disappoints! Here's one I just know you'll enjoy!
GATOR
Eight rounds of
Now remember - what I'm looking for here is FORM! I don't care how much you want to RX this - if the form's not there you need to reduce the weight and concentrate on getting it right. Those of you with a perfect (low) front squat: KILL IT!
No better way to start your week than with one of your favorites and mine...
ANNIE
50-40-30-20-10
Double Unders
Sit Ups
Remember - if you don't have the double unders down, triple the numbers to
150-120-90-60-30
Come on in this morning for some Saturday fun! So much fun, in fact, that you won't even realize you're working out!! See you all at 8!!
Nothing like some 400 m rows, back squats, sled pulls annnnnd....thanks for suggesting those snatches Burnd! Great job everyone!
What more can I say but....Hello Cindy, we've been waiting for you.
CINDY
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Can you believe it? Thursday's here again and that can only mean one thing. Good times and a killer WOD.
3 Rounds
400 m with weight (35/45)
25 Bench Press (1/2 body weight)
25 Box Jump
25 Shoulder Press (45/70)
The 400 meters is with a plate - run, walk, however you can get it there. Try to carry as heavy as possible, weight down only if necessary.
Unbelievably awesome job yesterday!! 'The Seven' was no match for any of you! Loved the great turn out and the hard work!!
Now for a little change of pace...
FOUR ROUNDS
1 Sprint Drill
35 Sit Ups
20 Jumping Lunges
20 Supermans
Oh yeah - it's Tuesday, everyone loves a Tuesday! Since Monday's WOD was pretty short and sweet, (don't get me wrong- you all worked hard) - I thought I'd come up with something a little more challenging...something liiiiiiiiiike....
THE SEVEN
Seven rounds for time of:
7 Handstand push-ups
7 Thruster, (95/135)
7 Knees to elbows
7 Deadlift, (165/245)
7 Burpees
7 Kettlebell swings, (35/62)
7 Pull-ups
Don't be scared now, it's only seven!
Excellent job everyone!!! Great accomplishment - and you're stronger than before you came in!!
This week I thought we might invite a couple of the "girls"
to CFSC, so I want you all to welcome them with open
arms!!
First, I'd like you to meet:
ELIZABETH
21-15-9
Cleans (95/135)
Ring Dips
If you're not a regular on Saturday you should
come give it a try -
everyone gets a say in what our WOD will
be which means you have no choice but to
have a blast!
Be here at 8 - first to arrive gets first pick!!
You made it! Friday is here and you all survived! Not only that you all gave your best effort - I can see the changes in you every day!! Great job!
FOUR ROUNDS
400 m Row
15 OHS (65/95)
400 m run
25 Back Extension
For anyone who needs to work on their OHS, lighten up the bar and concentrate on your form - don't rush it - get it right!
This week is flying by - just a few more chances to make yourself better so let's get in here and do it up right!
FOUR ROUNDS
5 Burpees
25 GHD
20 Box Jumps
5 Burpees
20 Russian Twists
25m Overhead Barbell Walk (65/95)
Great job you guys - I love seeing everyone step it up a notch!
Here we are - middle of the week and you've put in some hard work. Let's give ourselves a challenge and see how many rounds we can bust out in this one!
20 MINUTE AMRAP
10 Pull Ups
20 Push Ups
40 Sit Ups
And remember - no matter how tired you get...DON'T FORGET TO COUNT! ;)
Yeah Tuesday! Who knows what great things will come your way today? Well, you can start with this!
10-9-8-7-6-5-4-3-2-1
200 m run/row
Thrusters (65/95)
Wake up - it's Monday! Another week of hard work and making yourself better than you were last week!
Just....
THREE LITTLE ROUNDS!
25 SDHP (45/65)
25 High Knees (R/L=1)
1 Rope Climb
25 Wall Ball (16/20)
25 Lunges (R/L=1)
If you can't get up the rope you can substitute 3 ground to standing!
And a big CFSC welcome to the Hill Family and the Parker family from Tyler TX! It was great to have you drop in!
You know you love it! Friday - the weekend is right around the corner and you get another chance to make the most out of your day! The sleds are back in commision so let's have some fuuuuuun!!!
5 ROUNDS
50 m Sled Push
10 Pull Ups
15 Jumping Squats
20 KB Swings
HOORAY FOR THE SLEDS!!
Another Thursday and another chance to have some fun! Don't let this one pass you by!! Just 20 little minutes!
20 Minute AMRAP
15 Jab Cross Sprawl
15 Weighted Sit Ups (25/35)
15 Ball Slams
15 Handstand Push Ups
15 Deadlift (95/135)
Hey - wait a minute - that upside down guy looks familiar...glad to have you back Bernd!!!
Great job with the Filthy Fifty - it was hard work coming up with something you guys didn't already do in that WOD! Fear not though - I got something for ya - and you're gonna LIKE it!
POST GAME SHOW
Hill Run
100 m row
5 sit ups
5 push ups
200 m row
10 sit ups
10 push ups
300 m row
20 sit ups
20 push ups
400 m row
30 sit ups
30 push ups
Hill Run
Simple as that - if there isn't a rower available go ahead and run, but rowing is first choice!
Okay - we all know what's coming - I hope you're all psyched up! No excuses for not showing up, if you feel like you're really not ready for 50, (and I feel the same way) we can come to an agreement on an alternate that fits you!
Mix them up any way you like - just make sure you finish all fifty of each exercise in one go. Start with your favorite or get the bad boys out of the way - whatever your strategy is, we're gonna have a blast!!
FILTHY FIFTY!!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
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
There's been a lot of hard work going on here and we're only half way through the week! Remember though - getting ready for that Filthy Fifty - you guys will be unstoppable!!
Let's run it out today!
3 Rounds For Time
800 m run
50 air squats
Anyone having "running issues" jump on the rower!
Not everyone can smile while doing squats at 5:30 in the morning!
You can always count on Tuesday to bring out the best in you - we're doing this one in honor of:
STEPHEN
30-25-20-15-10-5 rep rounds for time
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
Once you get to 15 you're home free - don't get discouraged - you can survive anything I have to dish out!!
