7-30-15

1.

Complete as many rounds as possible in 10 minutes:

3 Power Clean 

5 Pull Ups

10 Push Ups

15 Air Squats 

2.

3 rounds 

500 meter row

rest as needed between efforts

*score is your worst time*

7-28-15

1.

25 mins to establish 1RM snatch (any way)

2.

in teams of 2

10 min amrap

5 Thrusters (65/95)

5 Box Jumps(20/24)

5 Toes to Bar

*Leap Frog Style*

7-23-15

Tomorrow we at CFP will be completing the girl WOD called "Angie". As we do this WOD please remember people like Angie Henderson Laughlin who battle cancer daily. I grew up with Beth, her sister, in church at Red Hill and never saw Angie without a smile. She is in her 10th year of this battle with lung cancer, as so many others we all know. Angie is a courageous, brave woman who inspires many daily. While completing the workout please whisper a prayer for her tomorrow.

Thanks,

Tonya Wilson

"Angie”

100 pull ups 

100 push up

100 sit ups

100 squats

**we will modify and scale as needed**

7-21-15

7-16-15

1.

:WOD:

"Barrett"

10 rounds 

10 burpees

10 abmat sit ups

5 thrusters (35/55)

200 meter run

2.

use the remainder of the class to work on a weakness.

7-14-15

1.

Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% 

2.

Run 1 mile

40 Pullups

7-9-15

#1

Roxanne

#2

5 rds

5 push ups

10 KB swings

15 goblet squats

#3

Work on skill

My Nephew Wade

7-7-15

7-2-15

1.

20 mins to go as heavy as possible on the following complex

Deadlift

Hang Squat clean

Front squat 

split jerk

2.

50 sit ups for time

3. 

50 push ups for time