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SUNDAY, NOVEMBER 23, 2014

Workout of the Day: Thursday 6-30-11

WOD 1: EMOM 12:00 (every minute on the minute for 12:00 complete):

  • 7 Overhead Squats w/Kettlebells (2 kettlebells, 35’s/18’s)
  • Max Burpees

So, in a slight deviation from the norm (which is the norm at CFS), we introduce the fabulious two arm overhead kettlebell squat! Seven of these bad boys and then max burpees for the rest of the minute, your score is the total number of burpees completed in the 12:00!

Scaling Groups: Kettlebells A: 18/5 (5’s are dumbbells) B: 26/9 C: 35/18 E: 44/26

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WOD 2: Complete for time:

  • Run 800m
  • 50 Handstand Push Ups
  • Run 800m

Max time = 20:00, scale handstand push ups to kick ups and/or use Ab Mats to reduce the ROM (range of motion). Lastly, use the boxes to scale HSPU’s on knees if needed.

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$$: 100 Mountain Climbers





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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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