Friday, 18 April

Location: Meet at 0530 in the strength room.

WOD: EMOM for 10 minutes

Ascending Clean and Jerks (135/95)

1 C&J on first minute, 2 C&Js on second minute, 3 C&Js on third minute...

Post results in comments.

Thursday, 17 April

Location: Meet at 0530 at the River Courts

WOD: 4 RFT

400 m run
10 dips
10 hand stand kick-ups

Post rounds to comments.

Wednesday, 16 April

Location: Meet at 0530 in the '62 room.

WOD:

5 min AMRAP pull-ups
4 min AMRAP push-ups
3 min AMRAP kettlebell swings (55/35)
2 min AMRAP sit-ups
1 min AMRAP burpees

Post scores in comments.

Tuesday, 15 April

Location: Meet at 0530 in the Powerlifting Room

WOD: 15-12-9-6-3 for time.

Front squat
Push-ups

*25 sit-ups between rounds

Post weight and time to comments.

Monday, 14 April

Location: Meet in '62 Cardio Room at 0530

WOD: 5 RFT

Jacob's Ladder: Climb for 2 minutes, rest for 1 minute

Saturday, 12 April 2014

ENDURANCE WOD:

Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1000m TT
Bike (SUN): 20k TT
Run (SUN): 5M TT
Row (SUN): 5k TT
Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.

Friday, 11 April 2014

Meet in 3rd Floor Weight Room

STRENGTH:
ME: Shoulder Press
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod

CFE STRENGTH & CONDITIONING WOD:
7 Rounds
Run 200m
10 - Push Press (95/65)
15 - Step Ups (95/65) on a 20" box
Post time to comments.