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      « WOD - Friday, 15/1/2010 | Main | WOD - Wednesday, 20/1/2010 »

      WOD - Monday, 18/1/2010

      Big Dawgs:
      AMRAP in 15 Minutes
      5 Thrusters, 8-10kg DB
      10 Pull ups
      15 Side to side hops
       
      The Porch:
      AMRAP in 15 Minutes
      5 Thrusters, 5kg DB
      10 Pull ups
      15 Side to side hops
       
      Pack:
      AMRAP in 12 Minutes
      5 Thrusters, 3-5kg DB
      10 Pull ups (beginner or assisted okay)
      15 Side to side hops
       
      Puppies:
      AMRAP in 10 Minutes
      5 Thrusters, pvc-2kg DB
      10 Pull ups (beginner or assisted okay)
      15 Side to side hops

      10 CFK handstand-1

      Posted at 08:46 PM |

      Comments

      Feed You can follow this conversation by subscribing to the comment feed for this post.

      Kelsey

      4pm:
      Hayley J 15 x 5 Squats
      Jake J 6rnds (5kg)
      Alex W 7rnds + 5 Thrusters (5kg)
      Montana C 7rnds +10 Pull ups (5kg)
      Noah C 4rnds + 7 Pull ups (5kg)
      Isobel N 5rnds + 1 Pull up (5kg)
      Sam L 8rnds + 5 pullups (5kg)

      Posted by: Kelsey | 01/18/2010 at 04:59 PM

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      CFK Training Times

      • 11 Years & up
        Mon,Wed, Fri
        4pm to 4:45pm

      How much does it cost?

      • Casual Session - $15
        10 Session Pass - $120
        Additional Kids - 10% discount

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      Fitness in 100 words

      • “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
        - Greg Glassman