WOD 8/1/11

3 Rounds
400m run
12 bodyweight deadlift
21 box jump 24/20

WOD 7/28/11

For time:
"Angie"
100 pullups
100 pushup
100 Situp
100 squat

WOD 7/27/11

Run 800m
30 clean & jerk 135/95
Run 800 m

WOD 7/26/11

AMRAP 20
10 wall ball
20 Step OH lunge 45/25
30 Double Under

WOD 7/25/11

For time
30 cal row
30 Toes 2 Bar
30 SDHP 95/65
30 Bar facing burpee
30 pull up

WOD 7/22/11

Amrap 15min
15 pushup
15 hang power snatch 75/55

WOD 7/21/11

10 min skill work then
Shoulder press 5-5-5-5-5

WOD 7/20/11

800m run
30-20-10
wall ball
box jump
800m run

WOD 7/19/11

AMRAP 20min
"RANKEL"
6 deadlift 225/170
7 burpee pullup
10 kb swing 70/53
200m run

WOD 7/18/11

10 min skill work- work on something you need to improve (DU's, HSPU, Pull ups, etc.

Then "Death by Thrusters" 115/75
with a continuously running clock, perform 1 thruster the 1st minute, 2 thrusters the 2nd minute, etc. Continue until you cannot perform the allotted number of thrusters in 1 minute.

WOD 7/15/11

Tabata (20 sec on/10 sec rest) for 8 rounds each:
row (calories)
sit ups
squats
kb swings 53/35

Website

I wanted to let you guys know the website should be updated very soon!

I will try to post WODs here and on the CFT facebook page.

Thank you for your patience.

www.cftuscaloosa.com

WOD 7/14/11

4 Rounds for time
10 Deadlift 225/155
20 Wall ball

7/9/11

Back Squat 7x3: 295
-
rest 10min
-
AMRAP 3min x 5: rest 4min b/w sets
3 Muscle up (few inches above reach)
6 Burpees onto plate
9 kb swing 70 (vertical)

:1. 3 rds
 2. 3 rds
 3. 3 rds
 4. 3 rds
 5. 3 rds