Month: November 2011

Just Get Through It

WOD 12/1/12 4 Rounds: 5 Burpees 200m Sprint Rest exactly 1 minute between each round. Record total time with rest.   AMRAP in 10 minutes: Push-Ups Everytime you take a break or fail complete a 100m Farmers Carry (55/35)

Toy Drive

From now until December 17 we are going to have a toy drive at CFB. We did this last year and it was a huge success; we’re hoping to donate even more toys this year.  We will be sending them out to Toys For Tots the week before Christmas. Thank you all so much for …

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Original

 WOD 11/28/11 Dead Hang Pull-Ups 7-5-3-1   AMRAP in 12 minutes: 10 Unbroken Thrusters (95#/65#) Broken rounds don’t count. You can rest in the rack position only or in between sets of 10. If you drop the bar before 10 reps are completed successfully, restart that round. At the end of 12 minutes your score …

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Lasko

 WOD 11/23/11 Deadlift 5-5-5-3-3   As many rounds as possible in 8 minutes: 50 Double unders 10 Deadlifts (185#/135#)   We will be closed November 24&25. On Wednesday November 23 we won’t have a 6pm or 7pm class. Classes will resume normally on Saturday.

Atomic

 WOD 11/22/11 Overhead Squats 10-10-10   Do One set of max dead hang pull-ups between each set   6 Rounds: 200m Run 15 Unbroken Wallball 15 Unbroken Kettlebell Swings Rest 1 minute between rounds. Score is total time to complete all 6 rounds. We will be closed November 24&25. On Wednesday November 23 we won’t …

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Final CountDown

 WOD 11/18/11 500m Row Time Trial   Hang Cleans – Work Up To A Heavy Double     For Time: 100 Double Unders 75 Sit ups 50 KB Swings 25 Burpees   We won’t be having our stretching class this Saturday at 9am but we will have our 10 and 11am classes. We will be …

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Chukka Low

 WOD 11/17/11 Deadlift 5 rep max in 15 minutes   “Running Karen” As quickly as possible: 150 Wallball   Anytime you drop the medicine ball or stop for more than 2 seconds, run 200m   We won’t be having our stretching class this Saturday at 9am but we will have our 10 and 11am classes. …

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