130523

Open skill 3 Rounds for time: Run 500m 40 Russian twists 20 Pull ups

23 May 2013 by CFM wod

130522

Clean & Jerk 7×1 1 Minute on 1 minute off: 8 Minutes- 30 Kettlebell swings 6 Minutes- 10 Burpees

22 May 2013 by CFM wod

130521

Open Skill EMOM 10 minutes: 4 Thrusters (135/95) Max Double unders

21 May 2013 by CFM wod

130520

Back squat x5 8 rounds for fastest split: Row 250m *compare to 120223

20 May 2013 by CFM wod

130518

For time: Run 250 m 10 Hand stand push ups 20 Pull ups Run 500m 10 HSPU 20 Pull ups Run 750 10 HSPU 20 Pull ups

18 May 2013 by CFM wod

130517

Press x5 21-15-9-15-21 reps fo time: Wall ball shots (20/16) Kettlebell swings (53/35)

17 May 2013 by CFM wod

130516

Open Skill AMRAP 12 minutes: 50 Double unders 7 Burpees (add 7 Burpees each round) (Outlaw) *compare to 120822

16 May 2013 by CFM wod

130515

Clean & Jerk x2 4 Rounds for time: Run 250m 7 Power snatches

15 May 2013 by CFM wod

130514

Open Skill For time: Row 1000m 70 AbMat sit ups 50 Front squats 30 Ring push ups

14 May 2013 by CFM wod

130513

Back squat x5 10 minute AMRAP: 5 Power cleans (155/105) 15 Box jumps (24″/20″)

13 May 2013 by CFM wod