CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
WOD for Sunday 050513 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Make up any missed strength segment from the past week
Partner Chipper- Break up work however you wish, but each partner has to do at least one of every movement and you must complete each exercise before moving to the next:
50 Back Squats (155/105 or 40% 1RM)
30 Burpee Box Jumps (20″)
20 Ring pushups
10 Wall Walks (see video below)
Time Cap: 25 minutes
Post Strength Loads and Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week
Complete the conditioning workout with a partner. Between the two of you complete one round as posted. You are sharing the total workload. Each partner may scale each movement as needed. Watch the video below for a Wall Walk demo. These may go best without shoes.
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (email@example.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
OPEN GYM from 10am-12pm today! Please stay out of the way of the WODs!