This is not goodbye

The Final WOD~ "Filthy Fifty"

We wanted to take a moment to thank everyone for allowing us to become a part of your life. We feel so blessed to have had this tremendous opportunity for so long. It is sad to have this chapter come to an end, because you are all family to us. Although the evening classes at our house are coming to an end, this is NOT good bye. We will still be volunteering our time and working with the community as we train at the local police and fire department.  We hope you join us.  Please know, you will always be a part of our family.  Plus, we can't let the weekend lake WODs or Hooverball simply be forgotten. So be ready.... as we enter a new chapter together!

Football Total

WOD~

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a singal maximal effort for the lifts listed above. You will get 3 attempts to reach your max. The order must be followed. Total is the 4 max lifts added together.

then...

Tabata Slam ball

WOD~

10-9-8-7-6-5-4-3-2-1

SDHP (95/65#)

Lateral burpees

C2B pull ups

Post time to comments.

WOD~

DL 3x5

Then...

"Death by Burpees"

Tabata mash up

DL

Burpees

Yeah burpees! Post total count and weight sets to comments.

WOD~

3x3 Zurcher Squats

Then...

Row 800 m

Tabata Thrusters

Row 800m

Post weight sets and time to comments.

WOD~

Sotts Press Skill Work

Then...

AMRP15

7 HPC

7 PP

7 OHS

Post rounds to comment.

WOD~ " Annie Are You Okay?"

21-15-9

Row (calories)

Thruster 65/45#

DB Squat Clean

SDHP 65/45#

WB/Slamball

Burpees

Post time to comments.

WOD~

10-9-8-7-6-5-4-3-2-1

Bench Press

Strict Pull Up

No time limit, however, that being said you should still try to keep a steady pace with this. Try to maintain the same weight throughout the WOD if you can.

What's your favorite outfit to WOD in?

Post comments below about this picture..... for once Brett is speechless!

WOD~

Work up to your max Squat Clean

Then....

AMRP15 "Bear Complex" 135#/95# for all movements

5 DL

5 HPC

5 FS

5 PJ

5 BS

Post max weight and rounds to comments.

Deck of Cards

WOD~ "Deck of Cards"

In Teams:

Face cards are 10

Aces are 11

Number cars are their values

Hearts = Push ups

Diamonds = Pull ups

Clubs = Squats

Spades = Sit ups

Jokers = 500m row

Cycle through the whole deck and alternate w/ your team to finish.

WOD~

3 Rds

500m Row

12 Back Squat

21 Box Jump 24"

Post times to comments