"Warm up"

800m Run

"30-25-20-15-10-5"

Butterfly Sit-ups

Knees to Elbows

Stiff-Legged DL 95#/65#

The whole Sat WOD group! 

Friends from Iron Tribes CF Crew came down for the Sat WOD! 

Station Rotation

400m Run

Rest Station

SDHP

Push Up

Box Jump

Sit Up

Teams of 6 will rotate on the timing of the run! 

 "Da Dot Com"

7 Rounds for time

7 Power Snatches

7 Snatch Balances

7 OH Squats

"The Cleaner"

21 - Squat Clean 115#/75#

42 - Double Unders

15 - Squat Clean 115#/75#

30 - Double Unders

9 - Squat Clean 115#/75#

18 - Double Unders

3 - Squat Clean 115#/75#

6 - Double Unders

"Kelly"

5 rds for time

400m Run

30 Box Jumps

30 Wall Balls

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

CountDown

4 min Squats

3 min Sit Ups

2 min Pull Ups

1 min Push Ups

Workout is for the total number of reps for all 4 exercises!

The burpee Mile Crew!! This was the calm before the storm!!

Great job everyone!

A MONSOON outside does not stop CFM from running 2 miles!!

Becca and Ryne after the 2 mile swim!!!!

"A Fun Run"

1 Mile Run

40 Mountain Climbers

30 Sit Ups

20 Push Ups

1 Mile Run

6pm'ers CRUSHING some thrusters!!!

Running and Thrusters!! Such a good combo!!

"More Burpees"

20 Min

1 Min Work

1 Min Rest

20 Thrusters per min 45#/25#

Reps not completed in the min add 15 Burpees to the reps and that is your total for burpees at the end of the 20 min!

CFM's newest member Janie!!

"Cindy's Swing" 

"For Time" 

50 Double Unders

5 Rds of Cindy

800m Run

5 Rds of Cindy

50 Double Unders