Archive for June, 2012

Workout of the Day: Saturday 6-16-2012

Free WOD: Teams of 2: AMRAP 25:00

  • 20 Partner Toss (3 mats, 2 for beginners)
  • 20 Partner Sit Ups (passing med ball)
  • 10 Partner Burpee Jump Overs
  • Partner Run 300m (togethor, third speed bump)

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Workout of the Day: Friday 6-15-2012

So very sadly Tyler and Chelsey will be leaving CFS as they graduate college and move on to bigger and better things! We want to wish them the best and send them off with a special WOD and after-party for those that are interested. We will have a potluck BBQ at 5:30 till whenever… some meat available for a small $$ and bring sides and beverages!

WOD 1: “Tyler and Chelsey’s Going Away WOD” Partner WOD: complete for time:

  • 400m Partner Carry (boy)
  • 200m Partner Carry (girl)
  • 100 Wall Ball (partner does double unders)
  • 100 Partner Box Jumps (24″/20″)
  • 100 Kettlebell Swings (Partner holds goblet squats)
  • 100 Partner Med Ball Sit Ups (20/15)
  • 10 Muscle Ups (partner holds plank)
  • 400m Partner Carry

Alternate WOD 1: 3 rounds for time and weight:

  • 50 Sit Ups
  • 3 attempts at 1RM Back Squat

Alternate WOD 2: 2 rounds for time:

  • 30 Box Jumps (24″/20″)
  • 30 Kettlebell Swings (53/35)
  • 30 Pull Ups

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Workout of the Day: Thursday 6-14-2012

WOD 1: Press 5-5-4-4-3-3-2-2 (record max 2-rep…. start light 50%-60% 1RM, progress to heavy!)

WOD 2: Complete for max reps:

  • 1 Mile Run with Med Ball (20/15)
  • 3:00 Med Ball Squat Cleans (20/15)
  • 3:00 Burpees jumping on a plate (45)

Notes: Time for Med Ball Cleans starts as soon as you finish the run~!

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Workout of the Day: Wednesday 6-13-2012

WOD 1: EMOM 20:00

  • 15 Double Unders (30 Singles)
  • 8 Push Ups
  • 10 Squats

Scaling groups: A: 20 Singles, 5 P.U., 8 Squats B/C: Rx

Notes: Record the number of rounds completed!


WOD 2: Deadlift 20 reps for max total load (15:00 max time)

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Workout of the Day: Tuesday 6-12-2012

WOD 1: “Jackie” Extended version: Complete for time:

  • Row 1000m
  • 50 Thrusters (45/35)
  • 30 Pull Ups
  • Row 500m
  • 25 Thrusters (45/35)
  • 15 Pull Ups
  • Row 250m
  • 15 Thrusters (45/35)
  • 10 Pull Ups

WOD 2: Pick one:

  • 60 GHD Sit Ups
  • 150 Ab Mat Sit Ups
  • 80 Toes to Bar


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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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