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OCTOBER 2014

10/30/2014 RELEASE THE KRAKEN CFS WOD - FRIDAY 31OCT2014 STRENGTH SUPP: BACK RACK LUNGE EVERY 2 MINUTES 5 EACH LEG X5 *ATHLETE SHOULD INCREASE LOAD FROM LAST WEEK METCON: 2 MINUTE AMRAP: 7 TOES-2-BAR 10 THRUSTERS (95#/65#) MAX EFFORT PUSH UPS (HR) REST 1 MINUTE X5 *SCORE TOTAL PUSH UP REPS COMPLETED Posted on 10/30/2014 at 09:01 PM | Permalink | Comments (0) 10/29/2014 USS PUEBLO CFS WOD - THURSDAY 30OCT2014 CLEAN COMPLEX 0:00 - 6:00 = 5 CLEAN DEADLIFTS EMOM @ 65% 6:00 - 12:00 = 2 CLEANS + 1 JERK E2MOM @ 65% METCON: 25 BOX JUMPS (24"/20") 25 KETTLEBELL SWINGS (55#/35#) X3 Posted on 10/29/2014 at 10:43 PM | Permalink | Comments (0) RHINESTONE ED HARDY CFS WOD - WEDNESDAY 29OC

SEPTEMBER 2014

09/30/2014 WALLER CFS WOD - WEDNESDAY 1OCT2014 SKILL: LOW BAR BUTCHER PUSH 1 EVERY 3 MINUTES ON THE MINUTE X5 METCON: "HELEN" 400M RUN 21 KETTLEBELL SWINGS (55#/35#) 12 PULL UPS X3 Posted on 09/30/2014 at 09:31 PM | Permalink | Comments (0) 09/29/2014 VINCE WILFORK CFS WOD - TUESDAY 30SEP2014 STRENGTH: BACK SQUAT EVERY 2:30 MINUTES 3 REPS @ 85% X5 METCON: "KAREN" 150 WALL BALLS (20#/14#) Posted on 09/29/2014 at 10:25 PM | Permalink | Comments (0) 09/28/2014 MUMPKIN CFS WOD - MONDAY 29SEP2014 OLY: SNATCH EVERY 3 MINUTES 1 HI-HANG + 1 LO-HANG @ 70% 1 FULL @ 85% X5 METCON: "ISABEL" 30 SNATCHES (135#/95#) Posted on 09/28/2014 at 09:48 PM | Permalink | Comments (0) 09/27/2014

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