WODs for Saturday 2/23/13


WODs for Saturday 2/23/13

CF Class WOD: Skill: Chest to Bar Pull-Up

Coaching Point: must be a strict pull-up, can use band assistance. Focus on active shoulders and engaging the lats by pulling the shoulders back and down

Met-Con: Li’l bit of “Kelly”

Three rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball

KB Class WOD: Floor Press 3×3

Coaching Point: Watch this video for proper positioning for picking up and returning KB’s to the floor.


3 Rounds: 15 Slam Ball 15 Power Swings Sprint 100 meters

CF Striking Class WOD:

40 cal row

15 Sequences:
Combo 1-1-2-2-1-2
5m suicide to 20 hammers
10m suicide to 5 burpees
40 cal row
CFKids Class WOD:
3 rounds 1 min at each station:
Striking knees
Broad jumps
Cash out skill: box jumps
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