Tim Deadlift

WOD 5/23/13

• Deadlift 5×5
• Then:  5 Rounds-
• 7x Deadlift
• 7x TTB
• 14x Box Jump
• 28x Sit up

Brandon Snatch

WOD 5/21/13

• 50x Double Under
• 5x [5x Power Snatch, 7x Barbell Burpee, 200m Run]
• 50x Double Under
• 5x[ 5x Power Snatch, 7x Barbell Burpee, 200m Run]
• 50x Double Under

WOD 5/21/13

• Push Jerk 5×5
• Then:  ”Jerky Jackie”
• 1000m Run or Row
• 50x Push Jerk (75/45)
• 30x Pull ups

Speedy Pull up

Jason Front Squat

WOD 5/20/13

• 5×5 Front Squat
• Then:
• 400m
• 21-15-9 Squat Cleans, Push Ups
• 400m

Sally Press

WOD 5/18/13

• 5x[3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint]
• 50x Box Jump
• 5x [3x Push Jerk, 2x Push Press, 1x Press, Driveway Sprint]
• 8am CLASS ONLY!!!!

WOD 5/17/13

• Friday Fitness Fun!
• REMINDER!! SATURDAY 8am class ONLY!

CFK Fun

Jeffrey HSPU

WOD 5/16/13

• 3 Rounds-
• 10x HSPU
• 400m
• Rest 2 minutes
• 3 Rounds-
• 30 Sit ups
• 200m

Rich OHS

WOD 5/15/13

• 200 Double Unders
• 50x OHS (135/95)
• 50x Pull ups
• 1 Mile Run

Rich FS

WOD 5/14/13

• OTM 10 minutes:
• 2x Squat Clean
• Then:
• 15x Power Clean
• 15x Push Press
• 1000m Run
• 15x Push Press
• 15x Power Clean

Kettlebells!

WOD 5/13/13

• “Helen”
• 3 Rounds-
• 400m run
• 21x KBS (53/35)
• 12x Pull ups

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