Friday’s WOD: Power Snatch 3-3-3
10 minute AMRAP
25 D.U.’s
15 Power Snatch (75/55)
MLS- 500 meter row time trial
Archive for July, 2011
WOD: 7.14.11
Thursday’s WOD: Filthy Fifty.
Endurance WOD meet at CFOIB.
Thursday: July 14, 2011
“Favorite CrossFit OIB WOD”. .And the winner is. . .
Toys.
WOD
Filthy Fifty
50 Box Jumps
50 Jumping Pullups
50 KB swings
50 walking lunges
50 knees to elbows
50 push press
50 back extensions
50 wall ball
50 burpee
50 double under’s
Coach’s Notes: Post time completed to comments.
Endurance WOD
Coacmeet notes: meet at CFOIB.
Wednesday: July 13, 2011
“All the forces in the world are not so powerful as an idea whose time has come.” – Victor Hugo
The WOD no one ever wants to do again!
WOD
Sumo Deadlift 5-5-5
For Time:
Run 200 meters
20 Front Squats (135/95)
Run 400 meters
15 Front Squats
Run 800 meters
10 Front Squats
Coach’s Notes: Post 5 rep max Sumo DL and time completed to comments
Parent’s: Don’t forget to sign your young athlete up for CFOIB Kid’s Camp. Begins Monday!
WOD: 7.13.11
Sumo Deadlift 5-5-5
Then 1 RFT:
Run 200 meters
20 Front Squats (135/95)
Run 400 meters
15 Front Squats
Run 800 meters
10 Front Squats