The WOD

Results / 25.09.2010

Team WOD Class is divided into 2 groups Only 2 people from a group can work at one time 2000 M Run in 200M intervals (station is to hammer smith sign and back) 10 Sled laps (empty sled/ sled travels around cones/ approx 200' ) 100 Tire flips (each team is allowed 2 tires) Transition back inside Or this entire WOD can be outdoors 200 Burpees 3000 M row ( in 250 M intervals, each team is allowed 2 Rowers)
Results / 22.09.2010

Team and Individual WOD Class will be divided into 2 groups. 5 Rounds 5 Laps (Approx 200’) Sled Push and Pull #90 Max Rep Wall Ball Shots M#16/ W#10 While one group is on Sled second Group will perform Wall Ball Shots Time for WB Shots is dictated by how fast other team completes Sled Laps 30 Seconds transition time between movements Score Total Wall Ball shots for individuals Total Wall Ball Shots for each group Most Wall Ball Shots wins Push Sled Fast to limit other teams time for Wall Ball Shots
Results / 21.09.2010

“Back to Back” Team and Individual WOD Class will be divided into 2 groups. 5 Rounds Row 500 Meters Max Rep Burpees While one group is rowing second Group will perform Burpees Time for Burpees is dictated by slowest Rower 30 Seconds transition time between movements Score  total Burpees for individuals Total Burpees for each group Most Burpees wins Row fast to limit other teams time for Burpees
Recipes, Results / 20.09.2010

Come to the Nutrition Seminar on Saturday Ben and Kelly will be hosting a mini nutrition seminar For ALL CFD Clients From 8AM to 10AM on Saturday September 25, 2010 The class will cover basic nutrition strategies for increased performance and optimizing body composition Please note this will replace the 8AM...

Results / 20.09.2010

Basic sept 2010

“Back to Back” Team and Individual WOD Class will be divided into 2 groups. 5 Rounds 5 Laps (Approx 200’) Sled Push and Pull #45 Max Rep Air Squats While one group is on Sled second Group will perform Air Squats Time for Air Squats is dictated by how fast other team completes Sled Laps 30 Seconds transition time between movements Score Total Air Squats for individuals Total Air Squats for each group Most Air Squats wins Push Sled Fast to limit other teams time for Air Squats

Basic 2