CFWU X 1
Obstacle Course
WOD
500m row, then
3 rounds of:
20 wall balls
15 pushups
10 box jumps
Then 150 singles
Time 17:10
Great job am crew. Have fun everyone on holidays.

WOD:
500 m rowing
3 rounds of: 20 wall balls (10#)
15 push ups
10 box jumps
then…50 Double unders (but substituted for 150 singles)
Time: 11:20
This was a fun WO. Note to self for next time to use a 14# medicine ball.

double unders at the end should be fun!

Enjoy guys ðŸ˜‰

arg! always the good ones on saturdays stupid work!

Kevin, I am going to cancel. Just realized that I have worked out 5 days in a row. Sorry for the late notice. Have fun everyone.

WOD

500m row

3 rounds – 20 wall balls, 15 pushups, 10 boxjumps

50 double unders

Time: 10:11

Felt good! Improved on boxjumps and double unders!

Good job Sat crew ðŸ™‚

Row 500m then,

3 rounds of:

20 Wall balls

15 Pushups

10 Box jumps

Then 50 double unders

Time: 15:11

Damn you Double Unders. You won this battle, but you haven’t won the war.

CFWU x 1

Obstacle Course

W.O.D.

Row 500m then,

3 rounds of:

20 Wall balls

15 Pushups

10 Box jumps

Then 50 double unders – subbed 150 singles

Time: 13:29

Nice way to end the week. Have a good March break all.

CFWU X 1

Obstacle Course

WOD

500m row, then

3 rounds of:

20 wall balls

15 pushups

10 box jumps

Then 150 singles

Time 17:10

Great job am crew. Have fun everyone on holidays.

Did another WOD to try to get a rest my shoulder.

lunges – 10 length of the gym w/ 20# vest

Then, 3rds of:

20 situps

15 box jumps (19#)

10 pistols (5 each leg)

Finish, with 50 knee tuck.

9:58… I think.

Warm Up x 1

Obstacle Course (this was fun!)

WOD:

500 m rowing

3 rounds of: 20 wall balls (10#)

15 push ups

10 box jumps

then…50 Double unders (but substituted for 150 singles)

Time: 11:20

This was a fun WO. Note to self for next time to use a 14# medicine ball.

CW x 1

Obstacle course

WOD: Time 13:41