03.01.10

CFFM Strength WOD:

Back Squat 5, 5, 5, 5, 5

Set a PR! Reference 01.04.10 for 5-RM

*Assistance Strength Work: Handstand Holds, 4-minutes

CFFB SWOD:

A). Squat 3x5, Press 3x5

C). Squat 5x5, Press 10x2 @ 65% 1-RM, :30 sec rest

CFFB DWOD:

Tabata Sledgehammer Strikes

Rest 1-min.

Tabata Burpees

Rest 1-min.

Tabata Sledgehammer Strikes

*Score LOWEST round for each station.

02.11.10

Snatch Pull Video courtesy of Catalyst Athletics, one of the best online resources for Oly lifting!

CFFM WOD:

[From CFFB Tuesday, Feb 9]

5 rounds of:

3 Power Snatch

3 Snatch Pulls

3 Power Snatch

*Do NOT drop the weight, do NOT set it down! (Think "Bear" Complex)

*Foul = 5 burpees for every drop, on the spot

*Rest 2-minutes between rounds

*Use maximal weight on each round

*Post weights used and number of fouls

CFFB SWOD:

(A) Squat 3x5, add 5lbs from last SWOD; Bench 3x5, add 5lbs from last SWOD

(C) Front Squat 4, 4, 4, 4, 4, 4

CFFB DWOD:

Tabata Sledgehammer Strikes L/R

Rest 1-minute

Tabata KTE

Rest 1-minute

Tabata Sledgehammer Strikes L/R

01.30.10

*Weekend Hours: Closed Sat. Jan 30, Open 8am - 11am Sun. Jan 31.

Smack hittin' 225lbs for reps, Power Clean

CFFB DWOD:

Tabata Sledgehammer Strikes

Rest 1-Minute

Tabata Burpees

Rest 1-Minute

Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.