Wednesday, January 30, 2013

1/30/13

12 min for: Hang Clean 5,4,3,2,1

WOD:
18-15-12-9-6

Overhead Weighted Walking Lunges 45/25
Hip Extensions
Med Ball Clean 20/14



















Tuesday, January 29, 2013

1/29/13

Tuesday

WOD:

3 Rounds for Time of:
Row 400
10 SDLHP 95/65
10 Evil Wheels








Monday, January 28, 2013

1/28/13

WOD:

CINDY

20 Min Amrap:
5 Pull-ups
10 Push-ups
15 Squats

It's always a treat when you get to spend time with one of the Lady's.  Nice job today everyone we also included some pics from our CDA Tri Team from there Wod.













Saturday, January 26, 2013

1/26/13

Saturday Team Wod:

2 Rounds:
Row 500
Wall Balls
Box Jumps
Sit ups
Pull ups

We had a big turnout for our Saturday fun day.  A few new faces which is great thanks Kimberly.  I hope we continue the great turnout for Saturdays!


Friday, January 25, 2013

1/23/13

12 Mins for :

Build to a 1 Rep Snatch Balance

Then 3 Rounds for time:
10(total) Weighted Step ups 75#/45#  24"/20"
10 Strict Press  75/45
6 Turkish Get ups ( 3 ea arm )









                             Here our some Pics of our CDA TRI Team Athletes







1/22/13

WOD:

21-15-9
Knees 2 Elbow
Hang Power Cleans 115/75
Box overs 24/20





Monday, January 21, 2013

1/21/13

WOD;

12 Min Amrap of:

15 Handrelease Push ups
20 Wall Balls
30 Double Unders