Sat 02/04/12 WOD

Competition season is upon us, for those of you that will be signing up for the open we will have a meeting after the last workout today at 10:30am.

We are doing this workout because of a special request from Chris P. she has been telling me we need to do this again and the last time we did it was July 10, 2010….she has been telling me for awhile now.  So finally here ya go!


“The Foundations”

Back Squat
Front Squat
Overhead Squat

Shoulder Press
Push Press
Push Jerk


In teams of two, complete 50 reps of each foundation movement.  One partner works at a time, while other partner holds either Lunge Position, Plank Position or Wall Sit.  Pick a weight at the start of the workout, a weight used for ALL movements.  Good form is the key… only lift what you know you can complete for ALL movements… challenge yourself!

Level 1  m95#, w65#
Level 2  m115#, 85#
Level 3  m135#, 95#


CF ENDURANCE-we will be posting an endurance WOD for the weekend for all of you crazy endurance freaks to be done on your own on either Saturday or Sunday.


Swim- 500 m TT (time trail)

Bike- 20 Mile TT

Run- 8 Mile Tempo @ 85% effort


Posted on: February 3, 2012admin

2 thoughts on “Sat 02/04/12 WOD

  1. /Users/kellycrabtree/Pictures/iPhoto Library/Masters/2012/02/04/20120204-082151/425445_378461285503906_100000201139959_1700388_819387829_n.jpg

    Hope y’all can see this picture!! I thought it was awesome and wanted to share!

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