Front Squat – 12 minutes to find 1 rep max
3 Rounds for Time
10 CTB Pull-ups
10 Front Squats (155/105)
10 Burpees
MLS: 3 Handstand holds for time
Archive for July, 2011
- WOD: 7/18/2011
- Kid’s Camp Starts Monday, July 18
- Saturday: July 16, 2011
- WOD: July 16, 2011
- Friday: July 15, 2011
Kid’s Camp Starts Monday, July 18
Jackson
CFOIB Kid’s Camp starts this Monday, July 18! Our CrossFit Kids’ Coaches have planned & programmed a great summer camp for your young athlete. Our coaches have combined constantly varied, functional movements in an engaging and fun way to create a lifelong love of optimal fitness. In our summer camp your child will learn & practice skills in gymnastics, endurance, weight-lifting (age appropriate, of course), nutrition, team building, healthy competition, and much more. Sign up your young athlete today by clicking here!
Camp Times & Age Groups
9am – 12:30pm – Big Dawgs (age 13 – 17)
10am- 11:30am – Buttercups (age 4 – 6)
1pm- 3:30pm – Pups (age 7 -12)
Cost $100 ($50 for siblings)
Healthy snacks included!
Saturday: July 16, 2011
“Turn your wounds into wisdom.” — Oprah Winfrey
We sweat love at CFOIB.
Team WOD
In teams of 2 complete:
30 Med Ball Cleans each
Run 200m
20 Wall Ball Throws ea
Run 200m
10 Med Ball Burpees ea
Run 200m
30 Med Ball Situps ea
Run 200m
20 Ball-over-Bar Throws ea
Run 200m
10 Med Ball Burpees ea
Run 200m
Coach’s Notes: NEVER DROP THE BALL- immediate 3 burpee penalty if you do. Each 200m must be completed with the med ball with both teammate together. Team up with a partner who is of similar abilities (ie: 1 med ball per team). PS: We do have 4 lb med balls now so anyone can complete this WOD!
WOD: July 16, 2011
Saturday Team WOD:
30 Med Ball Cleans
Run 200m
20 Wall Ball Throws
Run 200m
10 Med Ball Burpees
Run 200m
30 Med Ball Situps
Run 200m
20 Ball-over-Bar Throws
Run 200m
10 Med Ball Burpees
Run 200m
Friday: July 15, 2011
“If you don’t have time to do it right, when will you have time to do it over?” – John Wooden
CFOIB Big Dawgs- they train while your kids get weaker.
CFOIB Kid’s Camp begins Monday. Sign up today, unless you want your kid to be weak.
WOD
Power Snatch 3-3-3
10 minute AMRAP
25 D.U.’s
15 Power Snatch (75/55)
MLS- 500 meter row time trial
Coach’s Notes: Post 3 rep max power snatch, rounds completed, and 500 meter row time