WOD for 25 March 2015

CFRC Warm up (know this by heart)
10 Pass throughs/Push throughs
10 air squats
10 push ups
10 box jumps/step ups
50 DUs/Singles
10 Leg Swings (side,front)
10 wallballs
200m run/row
*band, roll, and stretch as needed after

WOD
5 Rds for Time
20 Alt Pistols
50 DUs

Scale: x1.5 Air Squats (i.e. 30 air squats for this)
           x3 Singles (i.e. 150 Singles for this one)

WOD for 18 Jun 12

Warm up:
Run 800m
50 Double Unders
20 Burpees

Skill:
Athletes Choice
Pick a movement and Practice it for 10 minutes

WOD
As many rounds as possible of:
100 m
5 Deadlifts (185#)
5 Handstand Push-ups

5 Jun 12

"Diane"

21-15-9
Deadlift (225#)
Handstand Push-ups

4 Jun 12

Main WOD
"Death by Pull-up"
One pull-up first minute,
Two pull-ups second,
Etc...
(kipping allowed)

CRFC Ladies WOD
"Death by Burpee"
One burpee first minute,
Two burpees second,
Etc...

WOD for 3 Jun 12

Five rounds for time of:
25 Push press (75#)
50 Double-unders

WOD for 1 Jun 12

For Time:
800m
21-15-9
Burpees
Kettlebell Swings (54#/35#)
800m
30-20-10
Wall Balls (20#)
ABMAT Sit-ups
800m

WOD for 31 May 12

21-15-9 reps for time of:
Front squats (95#)
Burpees
Pull-ups