“Do not be desirous of having things done quickly. Do not look at small advantages. Desire to have things done quickly prevents their being done thoroughly. Looking at small advantages prevents great affairs from being accomplished” – Confucius

Mini Coach KJ

“It’s a Way of Life” by Reebok – video [wmv] [mov] [HD mov – Download Only]

WOD

“Fran”

21- 15-9

Thrusters (95/65)

Pullups

We will run heats with a 10 minute time cap each.

Then:

In Teams of two:

Row 500 m (each)

50 kettlebell swings (total/50, 35)

40 one arm KB squat cleans (total/50, 35)

100 double unders (total)

Coach’s Notes: Complete WOD #1, rest 10 minutes, then charge through WOD #2 as quickly as possible. *If you completed Fran yesterday at 6am we will have a substitute WOD for you to do, we promise 😉

1 RM Overhead Squat

“FRAN”

21-15-9

Thrusters (95/65)

Pull-ups

“Tradition is a guide and not a jailer.” — W. Somerset Maugham

Brandon learns some Zumba moves from Betsy Palmer during Pups camp.

WOD

1 RM Overhead Squat

“FRAN”

21-15-9

Thrusters (95/65)

Pull-ups

Coach’s Notes: Post 1RM OHS and time completed to comments. Can’t make it for Fran today? That’s alright, you’ll have 5 minutes to make it up during Saturday’s WOD!

WOD

4 Rounds for Time

Run 400 Meters

25 D.U.’s

10 T2B

MLS: 3 L-SIT holds for time

Endurance WOD

Part 1: 3 plank holds for max time

Part 2: 8 RFT

400m run REST 1 minute

2×25 med ball sit-ups (20lbs/14lbs)

Coach’s Notes: Meet at CFOIB

“A mind that is stretched by a new experience can never go back to its old dimensions.” – Oliver Wendell Holmes, Jr.

Happy Birthday Jen!

WOD

4 Rounds for Time

Run 400 Meters

25 D.U.’s

10 T2B

MLS: 3 L-SIT holds for time

Coach’s Notes: Post time completed to comments. *In an effort to clean-up & recover from this week’s Kid’s Camp Open Box on Friday the 22nd (3:30 – 6pm) will be cancelled. 

Endurance WOD

Part 1: 3 plank holds for max time

Part 2: 8 RFT

400m run REST 1 minute

2×25 med ball sit-ups (20lbs/14lbs)

Coach’s Notes: Meet at CFOIB.