CrossFit Clearwater

SATURDAY'S WOD 111231

"Dae Han"

Three rounds for time of:

Run 800 meters with a 45pound barbell

15 foot Rope climb, 3 ascents

135 pound Thruster, 12 reps

FRIDAY'S WOD 111230

"Ricky"

Complete as many rounds as possible in 20 minutes of:

10 Pull-ups

75 pound dumbell Deadlift, 5reps

135 pound Push-press, 8reps

THURSDAY'S WOD 111229

"Hidalgo"

For time:

Run 2 miles

Rest 2 minutes

135 pound Squat Clean, 20 reps

20 Box jump, 24inch box

20 Walking lunge steps with 45lb plate held overhead

20 Box jump, 24inch box

135 pound Squat Clean, 20 reps

Rest 2 minutes

Run 2 miles

WEDNESDAY'S WOD 111227

Five Rounds for time of:

135 pound Deadlift, 9 reps  (Snatch grip)

135 pound Hang Power Snatch, 6 reps

135 pound Overhead Squat, 3 reps

TUESDAY'S WOD 111226

Complete as many rounds as possible in 20 minutes of:

18 Box Jumps 24inch Box

15 Toes 2 Bar

12 Pull-ups

MONDAY'S WOD 111225

Front Squat 2-2-2-2-2 reps

Little Lagniappe (means little something extra in cajun)

6 min Amrap

Push Press 5 reps 155pounds

Burpees 7 reps

Front Squat 9 reps 155pounds

Merry Christmas!!!!!!!

I hope Santa brings everyone what they want for Christmas.  Thank you all for being part of the CFC family.  Melissa and I want to wish you all a Merry Christmas and Happy New Year.  We look forward to growing our CFC family and everyone one it enjoying great health for 2012 and beyond!!!

SATURDAY'S WOD

Filthy Fifty

Jumping Pullups - 50 reps

KB swings - 50 reps 1pood

Walking Lunges - 50 reps

Box Jumps - 50 reps 24inch box

Double Unders - 50 reps

Back Extensions - 50 reps

Burpees - 50 reps

Knees 2 Elbows - 50 reps 

Wall Balls - 50 reps 20pound ball

Push Press - 50 reps 45pounds

 

Friday's WOD

10 Muscle Ups

75 pound Push press, 100 reps

Row 1000 meters