02.18.11 TGIF "Buy-In/Cash-Out"

I'll say it again ... our girls are stronger than your boys!

Friday, February 18
CFFM WOD
5 rounds for time w/Buy-In AND Cash-Out
*Buy-In: 25 Burpees
10 x 1-Arm DB Thrusters (Left and Right) @ 30#/50#
15 x Chest-2-Bar Pull Ups
Run 400-Meters
*Cash-Out: 25 Burpees
----------
CFFB SWOD
Overhead Squat 8x2
Strict Chin Ups 3 x max reps

CFFB DWOD
Max Distance Broad Jump
*you have 6 attempts to complete your max broad jump
*jump and record longest distance
then...
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...
4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.
Post max distance on broad jump & fastest times
----------
CFG Prep, Phase III, Wk 6
1.) Row 5k at moderate pace, rest 10 min, hydrate
2.) Yoga/Active stretch 15 min
3.) Row 5k at moderate pace

01.16.10

*We are open Saturday 01.16 & Sunday 01.17*

CFFB DWOD:

"Football Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

1.) DB Thruster 45lbs

2.) Box Jump 20"

3.) Push Ups

4.) Double Unders

5.) Calorie Row