If watching Karyn (first woman to ever Clean and Jerk 300#) do “DT” (just 34 days after stopping Chemo treatments) doesn’t inspire you, you have no soul! Reminder: There will only be one class on Labor Day (Monday Sept. 3rd) at 9am! Skill Hang Power Clean Push Jerk WOD “DT” Five rounds for time of:
-> Continue reading Friday Hero WOD – 083112
Mobility Rowing Prep Courtesy of MobilityWOD.com Skill Rowing WOD 4 Rounds for Time: Row 500m Rest 90 seconds.
9am Class Canceled for Wednesday! Paleo Challenge Reminder: WCCF’s first Paleo Challenge will be beginning on Sept. 17th and will run for 30 days! The week before the challenge begins (week of 9/10) we will be taking before measurements and pictures, performing Benchmark WODs and holding a Paleo seminar to go over the basics of
-> Continue reading Wednesday WOD – 082912
Labor Day WCCF will have one class at 9am on Labor Day, Monday, September 3rd! Skill Double Unders WOD 90 Double Unders 30 Pullups 30 WallBalls 30 Pullups 90 Double Unders
Paleo Challenge: WCCF’s first Paleo Challenge will be beginning on Sept. 17th and will run for 30 days! The week before the challenge begins (week of 9/10) we will be taking before measurements and pictures, performing Benchmark WODs and holding a Paleo seminar to go over the basics of eating Paleo and the rules for
-> Continue reading Monday WOD – 082712
Class will be held at 9am and then we are heading up to CountryFest (where we may do a tailgating WOD!). So if you are at CountryFest, meet up with us! WOD TBA in class!
Skill Clean and Jerk WOD 1 “Grace” 30 Clean and Jerks (135/95) for time. Rest 10 minutes. WOD 2 3 Rounds for time: Row 250m 25 WallBalls (20/14)
Skill Overhead squats WOD For Time: Buy in: Run 800m Then: 3 Rounds: ~10 Overhead Squats (95/65) ~25 Leg Lifts Cash out: Run 800m
Strength Weighted Strict Pull ups, 3 x 6-8 Skill Kettlebell Snatch WOD 10min AMRAP 5 Kettlebell Snatch, right arm 10 Pushups 5 Kettlebell Snatch, left arm 10 Box Jumps (24/20) Mobility Homework This Mobility WOD can be done while watching TV. Give it a try!
Skills Power Cleans 3-2-2-1-1-1 Toes to Bar Double Unders WOD 21-15-9 Power Cleans (135/95) Toes 2 Bar *Perform 30 Double Unders between Rounds. (i.e do 21 PCs, 21 T2B, then 30 DUs, etc) Post time to comments.