WODs & Well-Being

October 14, 2012 WOD#6 30-20-10 Hang Power Clean 185/115 Chest-to-Bar Pullups Pistols 1 Male/Female Working Same Time 12 Minute Cap (Guys, 5:53 - Gals 7:57, Total 13:50)   We had a BLAST!! What a great weekend!! We took 6th place overall of 42 teams!! Really looking forward to the future with CFW!!

October 13, 2012 WOD#3 Teams 2k Row All team members rowing at the same time Score is total sum of all 4 athletes (Personal PR, 2K 7:37 - Team Total 29:36:00) WOD#4 Establish team 1 rep max snatch- 10 minute cap Score equals highest score of each athlete combined (Total 650lbs) WOD#5 30 Deadlifts (15 each) 275/185 400m Hill Sprint 30 Deadlifts (15 each) 275/185 (women start deadlift when men take off for run) 10 min time cap (4:57)

October 12, 2012   WOD #1 Each Team Member 25 Burpees to a Plate Max Rep Thrusters 135/95 1 Male/Female Working Same Time 1 bar for men   - 1 bar for ladies 10 Min AMRAP (204 Thrusters Total) WOD#2 12 Minute AMRAP 300 Double Unders (1 Working)   120 Toes To Bar (1 Working)  Max reps stone over shoulder for the remainder of the time Stone weight 145/95  1 Male/Female Working Same Time (112 Stones, 533 Total Reps)  

October 9, 2012 This is the perfect image for todays workout. Practice practice practice. This weekend is the Beast of the East and we now know what some of the WODs are going to be. I know what I have to do and I am really not as nervous as I thought I was going to be at this point. JM was lucky enough to WOD with me this morning. The rest of the 5:30am group was doing the WOD that was programmed for the day and M asked her if she would do the first of the WODs for the BOTE with me. JM is kick ass, and might I add pretty competitive,  so she was more than happy to play long! Plus she can push me pretty hard and keep my ass moving when I need it. Great practice session and a great WOD! Really excited for the weekend!! WARMUP: 3 Rounds - Row 250m - 5 Handstand Kickups - 10 Inchworms - 10 Around the Worlds - 10 Burpees WOD: "Beast of the East WOD #1" Team WOD w/JM 10 Minute AMRAP - 25 Burpees to Plate than - Thrusters (95) Alternating (107 Reps total) ...