WOD 28-11-2013

WOD

A. Push Jerk  3-5 (3-5) 3″

B. “Black Jack”, with push-ups and squats.

meaning:

20 push-ups & 1 squat = 21

19 push-ups & 2 squats = 21

18………….  & 3 ……… = 21

etc.

 

WOD 20-11-2013

WOD

A. Weighted Dips
3-5 (3-5) 3″

B. Overhead Triplet
3 rounds for time
– 15 Shoulder to Overhead 60/35kg
– 20 Alt. Overhead Lunges 60/35kg
– 25 Toes to Bar

WOD 19-11-2013

WOD

A. Snatch
5-8 (2) ’90 @80%

B. Get Up!
12 min AMRAP
– 30 Double Unders
– 10 Push Ups
– 10 Pull Ups
– 10 V-Ups

WOD 07-11-2013

Today

A. For QUALITY
PERFORM:
– 60 Pistols alternating legs
– 60 Handstand Shoulder Touches alternating arms

B. For TIME
– 100 Jumping Lunges
– 100 V-Ups

WOD 06-11-2013

Today

A. The Man test!

B. L-Sit
Reversed Tabata

C. For time;
21-15-9
– Thrusters 50/30kg
– Double Unders
Time cap; 5 min

LLTD’13 was a BLAST!

We had an amazing weekend meeting old and new friends!!!
Lowlands Throwdown was a blast!

Great results!

Kristel Colak 6th in Masters Female devision!

Brenda 2nd in Females Elite!
Sigrid 6th in Females Elite!

Denis Clotten 3rd in Male Elite!
and Sven Verheul 42nd in Male Elite!

Well done galls and guys!! We’re proud of you!
ROCK ON!!!

And for all CFA Cheerleaders that came to support this weekend… THANK YOU!!
You guys are awesome!