The WOD

Featured / 01.11.2013

Part A: 100 Sit-Ups for Time Complete 25 Air squats every 25 Sit-Ups    Part B Complete as many Reps as Possible in 3 min, 5 min, 7 min in the following order: 20 Box Jumps 24/20" 20 Wall Ball Shots 20/14 20 K2E Rest 1 minute after each time period. Begin at the top for each interval. Score total reps in each cycle
Featured / 30.10.2013

Great start so far to all of our awesome CFD Ladies!     Women       Week 1 Total Time Week 1 Total Load Team       Jen T./Kristen M. 4 24m 9s (1) 530 (3) Xanthe N./Anna Marie D. 5 24m 54s (4) 640 (1) Stephany B./Silvia S. 8 24m 50s (3) 510 (5) Donna L./Corneille B. 9 26m 19s (8) 640* (1) BA S./Rachel K. 10 25m 11s (5) 510 (5) Jess C./Melissa C. 11 24m...

Featured / 30.10.2013

Part A Movement Prep    Part B Every 2 min for 8 minutes-Split Jerk 3x75%, 1x85%, 1x95%, 1x90%, 2x85%   Part C 7 min AMRAP 7 Power Snatch 95/65 7 Burpees over the Bar Rest 1 minute 4 min AMRAP 4 Power Snatch 95/65 4 Burpees over the Bar