Monthly Archives: May 2007

CFFC closed.  Workout on your own. Suggested WOD: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments.

CFFC is closed.  Workout on your own. Suggested WOD: Run 5K.  Post time to comments.

42 – 30 – 18 wall ball 20 lb ball 21 – 15 – 9 jumping pull-ups

Happy Memorial Day! 10 rounds for time: 15 reps KB Suitcase Deadlift 2 2 pood KBs 15 Pushups

Partner workout (switch and repeat each round): Round 1: 100 ft Dragon Lunge 1.5 pood Front squats 1.5 pood Round 2: KB Swing 1.5 pood Lap (~400m) Round 3: 10 Renegade Row 1.5 pood Jump Rope

Push Jerk 5 5 5 5 5

CFWU x 3 Clean 3 3 3 Row 2500m Clean 3 3 3 Record time and loads

Muscle Up Practice: 20 minutes max ring pull-ups and ring dips.  Do as many of the pull-ups with a false grip as possible.

Deadlift 5 5 5 5 5