Archive | May, 2011

WOD 05.20.11

“Amanda” 9-7-5 reps for time of: Ring muscle-up Squat snatch (135lb / 95lb) Then: 5 rounds unbroken 5x reverse squat 5x unbroken pull ups 4rounds unbroken 4x reverse squat 4x unbroken pull ups 3 rounds unbroken x 3reverse squat 3x unbroken pull ups 2rounds unbroken 2x reverse squat 2x unbroken pull ups 1rounds unbroken 1x […]

Rang of Motion (ROM)

Range of Motion (ROM) I have had the pleasure of working with a lot of kids over the past several months now at CFBF.    As  the kids do the warmups, skill drills and the WODs I have noticed that biggest struggle with kids is Range Of Motion (ROM).  But their ROM isn’t an issue because of flexibility or […]

WOD 05.13.11

Open Gym 3:30 – 5:30 We are celebrating YOU 5:30pm – ?  Client Appreciation Night Hawaiian Style “Twins” Two rounds, of each couplet, for time of: 750 meter Row 20 Handstand Push-ups 115 pound Thruster, 20 reps 20 L-Pull-ups Post time to comments.

WOD 05.12.11

Power Snatch 2, 2, 2, 2, 2, 2, 2, 2 Strict Pull Ups 3 x max reps Complete 10 rounds: 5 Lateral Hops 20 yard sprint Rest 60 seconds between rounds *Alternate starting sides every round *Start on the side of the box and perform a lateral jump over the 20 inch height landing in […]