Friday, January 27, 2012 Saturday Class

This Saturday and all others to follow will be at 8am. Thank you.

Tuesday, January 24, 2012 Let’s have some fun

We would like to get a group of people to go skiing at Toggenburg Mountain on February the 18th, and don’t worry if you don’t ski because it will be more than few of ours first time. We will put a signup sheet in the gym to gage the interest and once we have a rough estimate we will post the cost and time. CFD is notorious for having a good time so we hope you can make it.

Saturday, January 28, 2012 Chipper

50 SDHP 95/65
40 Parallette Pass Throughs (45lb bumper under the parallettes)
30 Atomics (at the top hands must contact toes, at the bottom heels, shoulder blades, and hands must contact the ground)
20 Bar Facing Burpees
10 Wall Walks

Double Time

9min AMRAP
14 Kettlebell Swings 1.5/1
14 Box Hops
No rest
9min AMRAP
5 Pullups
10 Pushups
15 Body Squats

30 Seconds rest
90 Seconds of max situps

Friday, January 27, 2012 Double Time

9min AMRAP
14 Kettlebell Swings 1.5/1
14 Box Hops
No rest
9min AMRAP
5 Pullups
10 Pushups
15 Body Squats

30 Seconds rest
90 Seconds of max situps

Chipper

For time -

50 SDHP 95/65
40 Parallette Pass Throughs (45lb bumper under the parallettes)
30 Atomics (at the top hands must contact toes, at the bottom heels, shoulder blades, and hands must contact the ground)
20 Bar Facing Burpees
10 Wall Walks
500m Row (if a rower is not open run 3 laps)

Thursday, January 26, 2012 7 rounds in heaven

Mainsite

7rds for time
7 - Front Squat 165/95
7 - C2B Pullups

Wednesday, January 25, 2012 Diamond in the Rough

20min AMRAP

10 - K2E NO KIPPING - Feet must come to a stop at the bottom and you can not use the ground
30 - Pushups
500m Row

Upon completion rest 1 minute
Max diamond pushups in 90sec

Tuesday, January 24, 2012 “Darkness”

WOD 5rds for time
8 Thrusters 135/95
12 Ring Dips or 5 Muscle ups
15 Deadlift 245/155
50 Double unders

If there turns out to be a bar shortage, classes can stagger the start, do DB or kettlebell thrusters, or 16 wall balls in place of the thrusters 20/14.

Monday, January 23, 2012 AMRAP with a twist…

15min AMRAP
Every minute on the minute must perform 5 burpees (first set of burpees are to be done at 1:00 and not at 0:01).
20 Push Presses 95/65
20 Pullups
15 Box Hops 24/18

Saturday, January 21, 2012 Hammerhead Team WOD

Hammerhead Team WOD
200 Kettle Bell High Pulls 2/2.5 Pood
160 Burpee Box Hops
120 Toes to Bar
80 Box Hops
40 Dumb Bell Thrusters
20 Minute Cap.

Friday, January 20, 2012 Fun Day Friday

Freddy’s Revenge
5 Rounds
5 Dead Lifts 275#/185#
10 Burpees
for time.

Thursday, January 19, 2012 This Saturday’s class 1/21 will be at 8am

Division I WOD I

4 Rounds
13 Kettle Bell Swings 2/1.5 Pood
13 Overhead Squats 115#/75#
13 Toes Through Rings/Toes to Bar
Rx has first chioce of Rings. Rx may do the AMRAP
of 7 Minutes. Everyone esle, 4 rounds for time.

Wednesday, January 18, 2012 Met-Con, Sike

5 Rounds
10 Power Snatches 95#/65#
20 Weighted sit up 30#/20#
30 Air Squats
for time.