Month: May 2012

  Skill Double Unders WOD “Annie” 50-40-30-20-10 Double Unders Situps

WCCF is looking to add a new class and we want input from all of you!  What class time are we not offering that would be perfect for you or someone you know? 10am, 12pm, 2pm, something else? Skill Kipping Pullups Strength Weighted Pullups 3-3-3-3-3 WOD 3 Rounds For Time: Run 400m 15 Deadlifts (225/155)

Strength Back Squat 5-5-5-5-5 WOD 10 min AMRAP 1 WallBall (20/14) 1 Burpee 2 WallBalls 2 Burpees 3 WallBalls etc…

WOD Hang Power Clean 7 x 2 On the Minute Power Clean 7 x 2 On the Minute Squat Clean 7 x 2 On the Minute

Class starts at 8:30am! WOD “Murph” 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. From CrossFit.com: “In memory of Navy Lieutenant Michael
-> Continue reading Memorial Day Murph WOD – 052612

  Skill Split Jerk WOD 20 Shoulder to overhead (135/95) 300m Row 15 Shoulder to overhead 300m Row 10 Shoulder to overhead 300m Row 5 Shoulder to overhead 300m Row

SCHEDULE UPDATE: The Saturday AM Class will begin at 8:30 instead of 9am! And we’ll be taking on MURPH so be READY! Skill Pistols WOD 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Pistols Toes 2 Bar

Skill How to Tackle the WOD WOD 3 Rounds for Time: 50 Double Unders 40 Situps 30 Med Ball Cleans 20 Pullups 10 Handstand Pushups

Strength Power Cleans 3-3-3-3-3 WOD 5 Rounds for Time: 10 Power Cleans (135/95) 15 WallBalls (20/14)