Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! (Ends 1/31/10)
Warmup
3rounds of:
10 Burpee box Jumps
Samson Stretch
Test
Push: 15 Dips
Pull: Rope Climb, 1 ascent
WOD
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Lt-17:07rxd
Chris-20:29
Edie-15:41
Phenomenal Programming. Everything I wanted in a wod…
Reminded me of the last throwdown in natick. .
“Fight Gone Bad Heavyweights”
3 rounds. Max reps in 1 minute at each station. Rest 1 minute between rounds.
1. Wall Balls to 11.5′ target (20, 14)
2. Sumo Deadlift High-pull (135, 95)
3. Box Jumps to 30″ Box
4. Jerks (135, 95)
5. Row for calories
Your score is the total reps completed in exercises 1-4 times your rowing score. Unlike the regular “FGB,” this makes the row the most important station.
Example scoring for round 1:
WB: 10 reps
SDHP: 10 reps
BJ: 10 reps
Jerks: 10 reps
total: 40 reps
Row: 11 Calories
Total score for round 1: 40 x 11 = 440 pts.
Standards:
WB – You don’t have to catch the ball, but you must pass through a full squat (from standing to crease of hips below knee) each rep. The ball must make contact with the 11.5′ target.
SDHP – From the ground to above nipple with full extension of knees and hips.
BJ – Heels can hang, but you must come to a complete stand on or above the box. Stepping down is allowed, steppin up is not.
Jerks – Taken from a rack, from shoulder to overhead wih full extension of knees, shoulders and elbows.
Row – damper settig of choice.
evening class:
rx’d:
josh: 16:57
dave g: 22:59
tyrel: 24:58
pete: 26:56
paddy: 20:57
korey: 23:38
joe s: 11:10
matt k: 21:45
scott: 17:23
paul: 14:12
rachel: 19:36
vin: 23:21
others:
mike r: 21:22
free wod
christian: 10:41
tracy: 14:20
sylvia: 12:12
nan: 13:20
kara: 20:47