May 2010

Source: Flickr

CFSC's own Matt Dillard jumping through fire and hell during last weekend's Warrior Dash
 

Today is a makeup day. Make up any of the past 5 WOD's or try this:

 
400 meter Walking lunge

Post time and number of steps to comments.

Source: Flickr

"Herschel"
Deadlift, 21 reps
30 Glute-ham sit-ups
Deadlift, 15 reps
20 Glute-ham sit-ups
Deadlift, 9 reps
10 Glute-ham sit-ups

*Big Dawgs and Dawgettes use 225lbs & 145lbs. WOD will be scaled for Pack and Pups accordingly

Source: Flickr

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.