WODs for Friday 3/30/12


WODs for Friday 3/30/12

Our KBellers are so good, we just keep throwing multiple WODs at them and they keep conquering one WOD after another!!

It was graduation day once again for our CFitters.  It’s a great way to compare your performance and see your improvements.

KB Class WOD: WOD 1: 3 Rounds:

5 Pull-ups 10 KB Deadlifts 15 jumping squats

WOD 2:

Russian swings on the minute every minute for 7 minutes


For every failed set and for every time you put the bell down before finishing the allotted reps you owe 3 Burpees at the end of the wod. 4 total failures equal 12 Burpees, etc… if you didn’t earn any Burpees then reward yourself with a 400m run.

CF Class WOD: “Fight Gone Bad!”

Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target Sumo deadlift high-pull, 75/55 pounds Box Jump, 20” box Push-press, 75/55 pounds Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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