For Time
800m Run
30 Pull Ups
30 Hands Off Push Ups
540m Run
20 Pull Ups
20 Hands Off Pull Ups
270m Run
10 Pull Ups
10 Hands Off Push Ups
Jon Millard is a FREAK when it comes to these lung burning Body Weight WODs... 10:45 Rx'd.
You can also check out the video of the Morning Girls hacking out some pull ups on our facebook page
12 Min AMRAP of
4 Inverted Burpees
6 Hang to Inverted on rings
8 Pistols
For Time
400m Run
THEN
3 Rounds of
20 SDHP 75/55
20 Push Press 75/55
THEN
400m Run
Broad Jumps and Vert Jumps were a blast today. Josh AND Marraki came away with 8'3" on the Broad Jump and a 24" total Vert.
For Time
Teams of 2
5 Rounds of
15 Tire Flips TOTAL
15 Tire Jumps EACH
100m Sprint
Today we tried something a little different, Banded Deadlifts, and it worked really well. We have only just begun the new Conditioning Cycle #1, so be ready for heavier Banded Deads next time.
For Time
Complete any way possible
6x50m Prowler Push 75/110
40 Pull Ups
60 Push Ups
80 Squats
Mel's Birthday WOD
For Time - Teams of 2
400m Run
100 Pull Ups
200 Squats 45/30
300 2ct Punch OR 1 ct Kick on the Heavy Bag
400m Run
"Filthy Fifty"
For Time
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees-2-Elbows
50 Push Press
50 Back Extension
50 Wall Balls
50 Burpees
50 Double Unders
Spinelli told us she was leaving for a few months and that today was her 50th WOD at CF 916....so it only seemed appropriate.
For Reps/Time
2 Minute Max Reps Double Unders
1 Minute Rest THEN
120 Box Jumps for Time*
*Every minute on the minute do 5 BURPEES
Sub 6 minutes is a MASSIVE achievement.....
Here's Brooke at the Elk Grove Fittest Competition hammering out KB Swings. She came in from the run 100m behind the leader. Brooke closed the gap in the farmers carry, and caught up to within 2 seconds of the leader, placing her 2nd in WOD #1
For Rounds
14 Minute AMRAP of
160m Run
10 KB Swings 53/35
15 Sit Ups
Forget the WOD, Galo AND Karin got their Pull Ups yesterday!!!
"GRIFF"
For Time
800m Run Forward
400m Run Backwards
800m Run Forward
400m Run Backwards
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