August 2013

Warm Up:  8 minutes of: 10 Samson Stretches 10 Butt Kicks 10 Inch Worms 10 Mountain Climbers

Warm Up:  600 M Run WOD: For Time: 150 M Run 50 Air Squats 400 M Run 100 Walking Lunges 600 M Run 50 Sit Ups

Warm Up:  5 Rounds of : 5 Push Ups & 10 Mountain Climbers

Warm Up: 4 Rounds of: 20 Sit Ups & 20 Flutter Kicks

Warm Up:  1 Mile weighted Run (25 pound plate) WOD: Every Minute on the Minute for 20 Minutes: 5  Burpees 5 Push Ups 5 Sit Ups If you get caught during that Minute, go run another weighted Mile.

CF Intro WOD: 7 minute AMRAP 5 Push Press with the PVC Pipe (Dowel) 5 Dead Lift (with MedBall) 5 Air Squats

WOD:  500 M Row For Time

Warm Up:  5 minutes of Jump Rope / Double Unders

Warm Up:  3 Rounds of: 20 Flutter Kicks and 10 Samson Stretches.

Warm Up: 3 Rounds of: 20 Sit Ups & 20 Hollow Rocks