Monday, 12 July 10

WOD
For time of:
20 Pull Ups
200m Run
40 Push Ups
400m Run
60 Sit Ups
600m Run
80 Squats
800m Run
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Endurance WOD
Choose ONE Of the Following Sports:
Swim, Bike, Run. C2
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on
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Post time and comments.

Friday, 9 July 10

WOD
21-15-9-9-15-21
Double Unders
Push Press(55/35)
for time.
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Endurance WOD
Swim, Bike, Run, Row
3 Rounds of: 1 min On, 1 min Off, 1 min On, 50 sec Off, 1 min On, 40 sec Off, 1 min On, 30 sec Off, 1 min On, 20 sec Off, 1 min On, 10 sec Off.
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
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Thursday, 8 July 10

WOD
5k Run or Row
then,
add a pull-up a minute.
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Post time and comments.

Wednesday, 7 July 10

WOD

50 Box Jumps

50 Thrusters (55/45)

50 Box Jumps

50 Thrusters

For time.... but every minute on the minute you must perform 3 burpees, you start with burpees as well. This number may be increased or decreased at anytime depending on the flow of the class.
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
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Tuesday, 6 July 10

Erin...giving a pound of flesh at the Level 1 certification. Congratulations!

Lumber Jack 20
Deadlift (275/185) – Run 400m
KB Swing (70/50) – Run 400m
OHS (115/75) – Run 400m
Burpees – Run 400m
Pull-Ups – Run 400m
Box Jumps – Run 400m
DB Squat Clean (45/25) – Run 400m
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Feat of Strength:
Practice Handstand Push-ups
or Handstands.
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Post time and comments.

Monday, 5 July 10

Holiday WOD........0900
Halsey Gym at the "TIRES"

Bring water and towel because the gym will be closed.
Family friendly and loads of fun!

Friday, 2 July 10

SARAH'S FAREWELL WOD

A quick shout out to Sarah. Sarah is always a pleasant athlete to coach. Although she was soft spoken, she was willing, relentless, and eager to learn. From day one, she had a beautiful squat that was the envy of all. But the reason I loved seeing her at the 09:00 class, was her love and passion for the sport CF. She didn't yell or scream but if you took a glance into her eyes during a WOD you would see the fire of competition. Her biggest competition was herself and she pushed herself daily to best her old times and weights. She was an anchor of the Kanto Plain community and she will be dearly missed.

--Team Bear Complex--
400m Run -and-
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rules will be explained at class. Come to have a good time and say goodbye to a great CFer.
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