Triple-Dog Dare

Today's Recess:

5-5-5-5-5 DB squat cleans

Followed by:

Triple-Dog Dare
10! Pull-ups, 205 deadlifts, sit-ups

for time

Chelsea

Today's Recess:

1-1-1-1-1-1-1-1-1-1 Thrusters

Followed by:

5 pull-ups
10 push-ups
15 squats

1 round each minute for 30 minutes

Karen and Nancy

Today's Recess:

4-4-4-4 Back squats

Followed by:

150 wall ball shots (12 lb ball; 20 lb is prescribed)

Then, eat a piece of birthday cake. Rest as long as you like.

2-2-2-2-2-2-2-2 Sumo deadlift high pulls

Followed by:

400 meter run
15 reps of 95 lb OHS

x 5 rounds

CF Open Week 4

Today's Recess:

5-5-5-5-5
Deadlifts

Followed by:

CF Games Open Week 4
60 Bar-facing burpees
30 OHS 115 lbs
10 muscle-ups

Nicole

Today's Recess:

5-5-5-5-5 Lunges (each leg)

Followed by:

Max BW bench press
Max pull-ups

x 5 rounds

Annie

Today's recess:

5-5-5-5-5 Heaving Snatch Balance

Followed by:

50-40-30-20-10
Double unders
Sit ups

for time.

Nicole

Today's Recess:

5-5-5-5-5 Back Squats

Followed by:

AMRAP in 20 minutes of
400 meter run
max rep pull-ups

Elizabeth

Today's Recess:

Press 2-2-2-2-2-2-2-2-2-2 with 60 second rests between sets

Followed by:

21-15-9
135 lb cleans
ring dips

for time

Helen

Today's Recess:

Week 3 CF Games Open WOD:

AMRAP 165 lb clean and jerks in 5 minutes

Followed by:

400 meter run
21 kettlebell swings (50 lb DB)
12 pull-ups

3 rounds for time.

Grace

Today's Recess:

A few heavy front squats followed by...

30 clean and jerks (135 lbs) for time.

Cindy

Today's Recess:

5 pull-ups
10 push-ups
15 squats

AMRAP in 20 minutes

Angie

Today's Recess:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

for time.

All I really want is girls...

April 1st: Today is the first day of our Girl-Named WODS. The challenge--to complete all 20 CF Girl WODS in 30 days. What better way to start than with a couplet of thrusters and pull-ups.

Today's Recess: FRAN

21-15-9
Thrusters
Pull-ups