Jack Bauer
KBS-SDHP (1.5/1 pood)
21-3
18-6
15-9
12 - 12
9 - 15
6 -18
3-21

Foundations tomorrow at 1130

10-9-8-7-6-5-4-3-2-1

sit ups
burpees
box jump (24/20)

Remember there is a foundations class Friday at 1130 to 1300

run 200
25x push press (95/65)
run 400
30x sdhp (95/65)
run 200
50x walking lunge
run 400
30x sdhp (95/65)
run 200
25 x Push Press (95/65)

Deadlift
3x3
rest
4 rounds of
5x front squats (130/100)
10xs burpees
15x wall balls (20/16)

Use the pull up cage for the Wallball

Here is one of the most famous WODs from CrossFit for the class

Fran
21-15-9
thrusters (95/65)
pull ups

Class WOD
3 round for time of
run 400
10x burpees
15x box jumps
20x sit ups

Foundation tomorrow and 12.5

Thursday -
Games training Rest and work for 12.5

Class WOD
Back Squat 3x3
rest 5-10min
5 RFT

15x KBS (1.5/1)
5x Push Press (115/85)
25x Double Unders

There will be a foundations Friday at 1130 There will be no Class WOD Friday at Noon, We will run 12.5 WODs at noon on Friday and 1100 on Saturday

Games training
AMRAP IN 22 min
Run 400m
15xpush press (75/45)
15xsdhp (75/45)
15x pull ups

Class wod
For 10 min
Run 1 min jog 1 min

Games Training
For Time
150 x OHS (75/45)
rest 10 min
Row 1000m

Class WOD
1min each movement for score all weights
Thrusters(95/65) then rope climb
rest 1:30
kettlebell swings (1.5/1)then push ups
rest 1:30
air squats then pullups
rest 1:30
Power Clean Then Push Press (95/65)

Also Foundations will take place friday at 1130 at Harvey

Great Job on 12.4 this weekend guys

Monday
Games Training
For Time
6 rds
15 x Deadlift (185/135)
10 x Sit Ups
10 step Walking Lung - each foot is one step

Class WOD
Back Squat
3-3-2-1-1
Rest
3 rounds for time
10x box jumps (24/20)
15x Thruster (45/30)
20x burpees

Games Training
AMRAP in 13 min of
1 Rope Climb (15')
7 x Power Clean 155
10 x GHD sit ups

Class WOD
run 400
80x air squats
70x burpees
60x kbs (1.5/1 pood)
50x box jumps (24/20)
40x wall balls (20/16)
30x Overhead squats (95/65)
20x pull ups
10x GHD Sit Ups
run 400

Remember no Class Thursday or Friday this week, enjoy your spring break. Also if you plan on doing the Games WOD Friday please sound off, if not we will plan for a big crowd on Saturday

Again 1730 Classes begin Monday at the Box, Someone please help me remember to post it on the board at the gym too. Thanks

Games Training
Push Jerk
1-1-1-1

Row 2k
Rest 2 Min
Row 1k
rest 1 min
row 500m

Class WOD

row 250
20x double unders
row 250
30x double unders
row 250
40x double unders
row 250
50x double unders
row 250

There will be official class this week only till Wednesday. There will be a games WOD Friday at 1200 and Saturday at 1100
Have a great spring break

Also dont forget starting next week 1730 classes will start on the 19th

Games WOD -
Open 12.3 please sign in by 1145 for those doing the WOD Friday at 1200, there will be no trainer support for the Class WOD tomorrow at the noon class

Class WOD -
15min AMRAP
5x Burpees
10x Air squats
15x GHD situps

ALSO, We are missing a 1 POOD KB in the gym please return this or the CCF-FH KBs will be locked up starting saturday

Class WOD
Push Press
5x3 then rest 5min
2 rounds for time of
10x pull ups
20xdb snatch right hand
20xdb snatch left hand
10 box jumps
DB (40/20), BJ (24/20)

Games Training - Rest/technique work for 12.3

Games Training
5rds for time
Run 200m
Front Squat (75/45) x 20
Toes to Bar x 15

Class WOD
run 4x400
rest 1 minute between runs

Games training
AMRAP IN 15 min of
Ring push ups x 15
Dead lift (275/165)
Double under x 50

Class WOD
AMRAP in 15 min
10 x GHD sit ups
20 x thrusters (45/30)
30 x kb swings (1.5/1)

Monday
Games Training -
For Time
OHS (95/65) x 50
Pull Ups (Chest to Bar) x 50
Box Jumps (30/24) x 50

Class WOD
50x Burpees
then - No Rest
4 Rounds
8 x db push press (40/20)
10x pull ups
12x box jumps (24/20)
16x Double unders

Tomorrow there will be NO noon class WOD we will run a foundations from 1130 to 1300 and CF OPEN 12.2 with sign in at 1145 with start time of 1200 for demos

Class wod
Run 400m
5 rds
5 x pull ups
10 x push ups
15 x squats
Run 400m