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« WOD - Friday, 22/1/2010 | Main | WOD - Wednesday, 27/1/2010 »

WOD - Monday, 25/1/2010

Big Dawgs:
21 Burpees
21 Power cleans, 20-25kg
7 Forward rolls
15 Burpees
15 Power cleans, 20-25kg
5 Forward rolls
9 Burpees
9 Power cleans, 20-25kg
3 Forward rolls
 
The Porch:
15 Burpees
15 Power cleans, 12-15kg
5 Forward rolls
12 Burpees
12 Power cleans, 12-15kg
4  Forward rolls
9 Burpees
9 Power cleans, 12-15kg
3 Forward rolls
 
Pack:
15 Burpees
15 Power cleans, 8kg
5 Forward rolls
12 Burpees
12 Power cleans, 8kg
4 Forward rolls
9 Burpees
9 Power cleans, 8kg
3 Forward rolls
 
Puppies:
12 Burpees
12 Power cleans, 8kg
4 Forward rolls
9 Burpees
9 Power cleans, 8kg
3 Forward rolls
6 Burpees
6 Power cleans, 8kg
2 Forward Rolls

CFK lincoln chase luke

Posted at 08:08 PM |

Comments

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Cassius

Isobel N (puppy) 11.18 (8)
Jake J (BD) 13.05 (15)
Hayley J (Porch) 12.04 (12)
Will W (puppy) 11.38 (8)
Alex W (BD) 14.54 (20)
Montana C (porch) 11.46 (12)
Lincoln C (porch) 11.28 (15)
Noah C (porch) 13.04 (15)

Awesome work Guys!!

Posted by: Cassius | 01/25/2010 at 05:00 PM

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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