WODs for Saturday 11/16/13


WODs for Saturday 11/16/13

CF Class WOD: Strength: Shoulder Press 2×5 Weight should be around 55-60% of 1 rep max from CF Total

Met-con: Complete 5 rounds:

50 yard Shuttle Run (150 feet) Max Rep Strict Pull Ups

*For shuttle run, sprint out 75 feet and back 75 feet


KB Class WOD: Strength: Military Press, 2×5 R/L – weight should be around 55-60% of 1 rep max from KB Total



Dual Russian Swing 55/35 Hand Release Push-Up Wall Ball 20/14

Run 200 meters between rounds

CF Striking Class WOD: Tabata 1-2s Air Squats

Rest 1 minute

Tabata Front Kicks Slamballs

Rest 1 minute

Tabata G+P Pushups

Rest 2 minutes

10-1 Burpees A Frames (each) GTOs with plate

CFKids Class WOD: Skill: Squat holds WOD: 10 min Farmers carry 50 ft 2 manmaker burpees 50 ft crab walk

Fun: balance day

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