WOD
1^st
Deadlift 3-3-3(or more)

2^nd
AMRAP in 15min of:
155lb Deadlift, 10 Reps
10 Box Jumps, 24”
10 Kettlebell Swings, 1.5 Pood

WOD
1^st
Shoulder Press 3-3-3(or more)

2^nd
7 Rounds for time:
10 Wall Ball Shots, 20lb
10 Pullups

Rest Day/Make up Day/Skill Development

CFCM IS NOW OFFERING CROSSFIT KiDS!!!

TODAY IS THE FIRST CF KIDS CLASS AT 1PM.  IT IS ONLY OPEN TO THOSE WHO HAVE PRE-REGISTERED.  IF YOU HAVE A CHILD OR KNOW SOMEONE WHO IS LOOKING FOR A GREAT PROGRAM FOR THEIR CHILD PLEASE CONTACT US VIA EMAIL.  WE HAVE HAD A LOT OF REQUESTS FOR THIS SO WE HOPE TO GET A GREAT PROGRAM UP AND RUNNING FOR THE FUTURE OF CROSSFIT.

Contest WOD
“Nancy”
5 rounds for time of:
Run 400 meters
15 Overhead Squats, 95lb

WOD
1^st
Squat 5-5-5(or more)

2^nd
For time:
21-15-9
Squat Clean, 135lb
Plate Situps, 45lb Plate

TRAITORS!!!!!!!
WOD
1^st
Bench Press 5-5-5(or more)

2^nd
For time:
10-9-8-7-6-5-4-3-2-1
Hand Release Pushups
Ring Dips

“Jill Diorio playing with big balls“

Team WOD
In Teams of 2:
For time:
100 Kettlebell Swings, 1.5 Pood
100 Knees to Elbows
100 Pullups
100 Box Jumps, 24”
100 Wall Balls, 20lb
100 Double Unders
1 mile Run

The Kettlebell  may not touch the ground throughout the entire WOD.

Cara Valeri lugging the keg

1st
Deadlift 5-5-5(or more)
2nd
For time:
21-15-9
Calorie Row

135lb Power Clean

WOD
1^st
Shoulder Press 5-5-5(or more)

2^nd
3 rounds for time of:
400 meter run
75lb Squat Snatch, 15reps
9 Handstand Pushups

Rest Day/Makeup Day/Skill Development

Contest WOD
“Helen”
3 rounds for time of:
400 Meter Run
21 Kettlebell Swings, 1.5 Pood
12 Pullups

WOD
1^st
Squat 5-5-5-5-5

2^nd
4 Rounds for time of:
400 Meter Run
10 Overhead Weighted Stepups, 20”
10 Box Jumps, 30”
10 Wall Balls, 30lb

WOD
1^st
Bench Press 10-8-6-4-20

2^nd
5 rounds for time of:
10 Underhand Weighted Pullups, 35lb
10 Diamond Pushups
10 Bent Over Rows
10 Burpees

Team WOD
In Teams of 2:
5 rounds for time of:
30 Sandbag ground to overhead
30 Box Jumps, 30”
30 Wall Balls, 20lb
400 Meter Run

The Sandbag may not touch the ground throughout the entire WOD.

WOD
1^st
Deadlift 5-5-5-5-5

2^nd
5 rounds for time of:
5 Kettlebell Swings, 2pood
10 Power Cleans, 155#
15 Plate Situps, 45#