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      « WOD - Wednesday, 10/3/2010 | Main | WOD - Monday, 15/3/2010 »

      WOD - Friday, 12/3/2010

      "Colleen's Little Sister"

      For 7 minutes alternate the following:
      Clean for one minute
      Jerk for one minute
       
      Post your total reps to comments.
       
      Big Dawgs:
      10kg Dumbbells
       
      The Porch:
      8kg Dumbbells
       
      Pack:
      5kg Dumbbells
       
      Puppies:
      2-3kg Dumbbells

      LukeMask

      Posted at 09:12 PM |

      Comments

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

      Cassius

      Will W 72 (3)
      Holly McK 42 (2)
      Dakota K 84 (3)
      Luke J 70 (8)
      Hayley J 100 (3)
      Sam L 87 (3)
      Alex W 86 (5)
      Kelsey
      Lincoln C 93 (5)
      Montana C 81 (50
      Noah C 75 (5)
      Good Job learning some very complicated skills!!

      Posted by: Cassius | 03/12/2010 at 05:00 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