WOD 14 Sep 2009
Buy In:
2 rounds CFWU
Thruster 5-5-5
WOD:
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Cash Out:
Play on the rings for 10 minutes.
‘Workout of the Day’ Articles
WOD 10 Sep 2009
Keep your eyes on the news…. if Discovery lands today, the workout is ON! If not, then sadly it’s OFF.
Fingers crossed!
WOD 9 Sep 2009
Buy In:
3 rounds of the CFWU.
WOD:
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Cash Out:
5 Superman’s for time
WOD 8 Sep 2009 – 5 PM Edwards AFB Gym
We’ll meet at the track behind the main base gym on Edwards on Tuesday. 5 PM… sharp!
Buy In:
2 rounds
10 Situps
10 Pushups
10 Squats
10 Pullups
WOD:
AMRAP 20:00
Run 400m
12 Kettelbell Swings, 1.5 Pood
12 Pullups
Cash Out:
100m dash, all participants.
Image: Kori doesn’t row much, but more and more lately. Everyone is really loving having the rower at the gym. Thanks again to Rich for lending us this amazing piece of CF equipment.
WOD 7 Sep 2009 – Labor Day
If this isn’t “Labor” I don’t know what is. 5 PM WOD for everyone Monday.
Buy In:
10 Reps of each:
Situp, Pushup, Squat, PVC OHS, Pullup, Dip, Box Jump, Wall Ball Shot, Dumbell Clean
WOD:
6 rounds for time of:
Run 400 meters
25 Burpees
Cash Out:
5 L-Sits for time.
Image: Rich pushes hard on Saturday’s Fight Gone Bad!
WOD 5 Sep – Saturday Free Class
FIGHT GONE BAD PEEPS!
We’ve got to keep these movements fresh for our fundraiser in 3 weeks.
WOD 3 Sep 2009
Run 5K…… yep, just do it.
WOD 2 Sep 2009 – “Elizabeth”
Buy In:
5:00 Double Under practice and 5:00 handstand practice
WOD:
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Cash Out:
Knees to Elbows 5-5-5 or Toes to Bar 5-5-5
WOD 1 Sep 2009
Buy In:
Burgener Warm Up, 25 air squats, 20 pushups, 15 jumping pullups
WOD:
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Cash Out:
This is why we’re doing Fight Gone Bad Sept. 26. Donate to my page on www.fgb4.org or Whitley’s page. It’s time to give back people! They gave everything, we can give SOMETHING!
Bob’ Page> https://www.rapidreghost.com/fgb/php/frpage.php?frID=25314
Whitley’s Page>https://www.rapidreghost.com/fgb/php/frpage.php?frID=27445
WOD 31 Aug 2009
Bob will be around for the WOD today, can you believe it? Kids at 5 adults at 6.
Buy In:
CFWU with light snatch work
WOD:
4 Rounds for time
10 Wall Ball Shots
10 Power Snatch, 95#
200 meter heavy bag carry
Cash Out:
Wrist rolls or other grip work.
Image: The Station Fire is burning out of control in SoCal. Say a prayer for the firefighters and evacuating residents.