2011-08-30 Wod

400m Run
60 Abmat Situps
400m Run
30 Thursters, 65/45#
400m Run
30 Burpees
400m Run
60 Abmat Situps
400m Run

2011-08-29 Wod

Team Wod - 3 Rounds:


120m Farmers Carry (timekeeper), 1.5/1.0pd
Pullups
HPC, 95/65#


Score is total number of reps for pullups and HPCs

2011-08-27 Wod

10min AMRAP:


11 SDLHPs, 75/55#
9 Front Squats, 75/55#
Hill Shuttle Sprint

2011-08-25 Wod

12 Burpees
  10 KB Swings, 1.5/1.0pd
  10 Air Squats

10 Burpees
  10 KB Swings
  10 Air Squats

8 Burpees
  10 KB Swings
  10 Air Squats

6 Burpees
  10 KB Swings
  10 Air Squats

4 Burpees
  10 KB Swings
  10 Air Squats

2 Burpees
  10 KB Swings
  10 Air Squats

2011-08-23 Wod

14min AMRAP:


7 Clapping Pushups
14 DL, 155,105#
200m run w/ medball, 20,14#

2011-08-22 Wod

4 Rounds:


35 DU
25 Ab-mat Situps
15 HSPU

2011-08-18 Wod

12min AMRAP:


8 OHS, 95/65#
20 Overhead walking lunges, 95/65#
8 T2B

2011-08-16 Wod

5 Rounds:

21 KB swings, 1.5/1.0pd

15 MBC, 20/14#

200m Run

2011-08-15 Wod

Partner wod:

22 Push Presses, 85/55#
15 Back Squats, 85/55#

18 Push Presses
12 Back Squats

14 Push Presses
9 Back Squats

10 Push Presses
6 Back Squats

*Partner A completes all push presses and back squats before switching with Partner B
*While Partner A does the push presses, Partner B does dips
*While Partner A does the back squats, Partner B is in a hanging L-sit hold
*Back squats can only be performed while the other partner is in hanging L-sit
*Score is total time and total number of dips for both partners

2011-08-13 Wod

Tabata Air Squats
4min AMRAP
   10 Pushups
   10 Mountain Climbers
Tabata Wallballs, 20/14#

2011-08-11 Wod

9 Rounds:

9 Squat Snatches, 95/65#
9 KB Swings, 1.5/1.0pd

Top of every minute 10 double unders

Geese and Rain: 1, CFV: 0

Can't complain at all since it was the first wash out since CFV started in June. 

If you haven't already done so, check the location page for our new meeting place starting the week after Labor Day (shooting for a Sept 8th opening).

2011-08-08 Wod

800m run
21-15-9
Deadlift, 205/165#
Burpees
800m Run

The Flex

2011-08-04 Wod

15-12-9-7
Pullups
SDLHP, 75/55#
50m Overhead Walk

2011-08-02 Wod

50 DUs
3 Rounds
50 DUs
2 Rounds
50 DUs
1 Round
50 DUs


1Round = 12 Abmat Situps + 8 Medball Cleans, 20/14# + 6 HSPU

2011-08-01 Wod

14min AMRAP:


20yd Bear Crawl
7 Burpees
20yd Bear Crawl
7 Burpees
14 Wallballs  20/14#
200m Run