WOD

WOD

“DT”

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Scheduling Announcements:

CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

Open Gym 10AM to Noon

Suggested WOD

4 Rounds of
400m Run
30 Wall Balls (30/20)

For time

Scheduling Announcements:

CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

Scheduling Announcements:

CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

8AM Bootcamp

830AM Cycle

9AM Team WOD

TEAM WOD

Teams of 3 – one bar, one rope & one medball

A. “Fran” 21-15-9 of Thrusters & Pull-ups (95/65)

B. “Isabel” 30 Snatches (75/55)

C. “Annie” 50-40-30-20-10 of DUs & Sit-Ups

D. “Elizabeth” 21-15-9 of Cleans & Ring Dips (135/95)

E. “Karen” 150 Wallball Shots (20/16)

For Time

Scheduling Announcements:

Starting February 11th, CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

WOD

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Scheduling Announcements:

Starting February 11th, CFRC will no longer have Saturday 10AM Open Gym. Sorry for any inconvenience.

Gym Closed April 8th and 9th for Level 1 Certification.

WOD

Metcon (AMRAP – Reps)

16 min Amrap
20 Power Cleans (185/125)
20 STOH (185/125)
20 Back Squats (185/125)
Max Bar Facing Burpees
* Scored by max Burpees