SWOD

Bench Press 5,5,5 (40,50,60%)

WOD

3 rounds for time:

400m run

30 Overhead Squats 75#

21 Pull ups

Compare times to 7/27/2011.

***Attention all members!!! This Saturday the 8am and 9am class are canceled. Instead we will be holding only a 10am class. This will be our First Annual CFBA Halloween Beatdown! We encourage everyone to dress in costume and bring their appetite. We will be grilling hamburgers and chicken after the WOD. So bring any side dish you like and please RSVP before Friday by either Facebook or adding your name to the list on the board. We need a count of people in order to know how much meat to get. So lets have some fun and eat some awesome grub with great friends.***

SWOD

Wall Ball Maze x3

WOD

As Many Rounds As Possible in 15 minutes:

5 Front Squats 95#/65#

10 Handstand Push ups

15 Overhead Lunges 45#/25#

***Attention all members!!! This Saturday the 8am and 9am class are canceled. Instead we will be holding only a 10am class. This will be our First Annual CFBA Halloween Beatdown! We encourage everyone to dress in costume and bring their appetite. We will be grilling hamburgers and chicken after the WOD. So bring any side dish you like and please RSVP before Friday by either Facebook or adding your name to the list on the board. We need a count of people in order to know how much meat to get. So lets have some fun and eat some awesome grub with great friends.***

SWOD

Overhead Squats 5,5,5 (40,50,60%)

WOD

5 rounds with 5 minutes rest between each

Max bodyweight bench press

Max pull-ups

It's the weekend again...so lace up those shoes and grab a friend, because today's workout will be a surprise WOD from none other than Daryl aka "The Giant Slayer" Kelley!!!!

SWOD

Deadlift 5,5,5 (40,50,60%)

WOD

150 Wall Balls for time

(You knew that it was just a matter of time! So suck it up and bring it!!!)

SWOD - Max reps in 2 minutes of the following, 1 minute rest between.

Toes 2 Bar, Box Jumps, Push ups

WOD

1600m run, Then 21-15-9 of the following

Double Unders

Knees to Elbows

Kettlebell Swings 1.5/1 pood

Finish with 1600m run

SWOD

Press 5,5,5 (40,50,60%)

WOD

21-15-9

Cleans 135#/95#

Ring Dips

SWOD

Ab Rollout x15, Wall Climb x15

WOD

3 rounds for time:

100ft Walking Lunges

50 Squats

100ft Burpee Broad Jumps

50 Sit ups

100ft Farmer Walk 35#/15# (pinch grip)

50 Double Unders

SWOD

Back Squat 5,5,5  (40,50,60%)

WOD - There is a 20 minute time limit so scale loads as necessary.

200m run

25 Snatches 75#/45#

25 Kettlebell Swings 1.5/1 pood

25 Overhead Squats 75#/45#

25 Box Jumps

25 Sumo-deadlift High Pulls 75#/45#

25 Wall Balls

25 Thrusters 75#/45#

200m run