5-31-07 WOD

For Time:

100 meter Walking Lunge [wmv][mov]
800 meter Run
100 Squats

5-30-07 WOD

For time:
95 pound Thruster, 21 repsRun 400 meters
95 pound Thruster, 18 repsRun 400 meters
95 pound Thruster, 15 repsRun 400 meters

Thruster Tutorial: [mov][wmv]

5-29-07 WOD

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds [wmv] [mov]
Ring dips

5-28-07 Memorial Day

Five rounds for time of:

135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

MUST WATCH: Glute-Ham Sit-up Elements Lecture Clip…[wmv][mov]

5-25-07 WOD

Direct from HQ

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating legs
15 Pull-ups

5-24-07 WOD

Push press 3-3-3-3-3-3-3 reps [wmv][mov]

Post loads to comments.

5-23-07 WOD

For Time:

Run 400m
21 medicine ball cleans [wmv][mov]
21 knees to elbows [mov][wmv]

Run 800m
15 medicine ball cleans
15 knees to elbows

Run 1200m
9 medicine ball cleans
9 knees to elbows

5-22-07 WOD

Four Rounds For Time:

Run 400M
20 Wall Ball (M20lb, F12lb) [mov][wmv]
20ea. Dumbbell Snatch (M35lb, W25) [wmv]

5-21-07 WOD

5 Rounds for time:

100m sprint
20 box jumps
20 kettlebell swings
30 pushups

5-20-07 TGIS

No regular CF workouts on Sunday.
Sundays will be reserved for one of the following:
- Outdoor Activities (swim, walk, bike, hike, boat, climb, rollerblade, skateboard, etc)
- Trying a new sport
- Rest
- Family
- Make up of a missed WOD
REMEMBER: CF Minnesota recommends 3 days on 1 day off. Listen to your body.

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