042913

Welcome to the Herd Lucy!

Welcome to the Herd Matt!

CFSBK's rowing coach Nick Peterson

Thanks Nick for spreading your knowledge great clinic!

Monday

Strength
Squat Clean - H3

Metcon 
5 Rounds
AMRAP 2
30 Dbl Unders
15 T2B
Remaining Time Do Burpees
*Score Is Total Reps


Tuesday

4 RFT
Metcon
4 Split Snatch 95/65
8 OHS
12 OH Walking Lunge Steps 95/65
*Scale as needed



You can't wait for inspiration. You have to go after it with a club. - Jack London



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042613

Welcome to the Herd Douglas!

Fathers and Daughters hangin out!

Friday


Strength
Push Press - H1

Metcon
3 RFT
15 Alt KB/DB Clean and Jerk 53/35
15 Push Ups
15 KB Swings


Saturday

Metcon
TT
2000m Row


Sunday

Metcon

3 RFT
400m Row
21 Burpees
800m Run


Go big or go home. Because it's true. What do you have to lose? - Eliza Dushku 


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042413

Welcome to the Herd Amanda!

Jonathan and his dad WOD out together!

Wednesday

Strength
Weighted Dip - H1

5 rounds NFT
45s Handstand Hold
Max Rep Strict Pull Ups
Rest 2 min from final pull
*Scale as needed



Thursday

Metcon
AMRAP 18
5 T2B
10 Pull Ups
15 Walking Lunges
*Scale T2B and Pull Ups as needed



Perseverance is not a long race; it is many short races one after the other. - Walter Elliot



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042213

Monday

Warm up

Strength
Clean Pull -H1

Metcon
12 min
Odd min: 5 HSPU
Even min: 20 Wall ball
*Start at top of the min, rest the remaining time. If you don't complete the reps, change to AMRAP


Tuesday

Metcon
21-15-9
Ring Dips
Kettlebell Swings 70/35
400m run after each round
*Beginners scale to parallette push ups, dumbbells, or push ups


Leap, and the net will appear. - John Burroughs


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041913

Yeah T!

Friday

Strength
Zercher Squats - H1

Metcon
Uslak
100 Burpee
EMOTM 3 Thrusters 135/95
*Start with 3 Thrusters



Saturday

Metcon
AMRAP 15
160m Sprint
T2B
Wall Ball


Sunday

Metcon
4 man team
AMRAP 6
4 rounds
200 Row
Power Snatch 75/65
Push Ups
Pull Ups
*Rest 1 minute between each round




The secret of getting ahead is getting started. - Mark Twain



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041713

Chewie stopped by

Sam goin hard!

Wednesday 

Strength
Weighted Dip - H1

Metcon
AMRAP 12
5 C2B Pull Ups
5 HSPU's
10 Over The Box Jumps 24/20



Thursday

Metcon
"DT's Little Brother"
AMRAP 15
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
*Scale load and time as needed


The hardships that I encountered in the past will help me succeed in the future. - Philip Emeagwali


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041513

Congrates to Jonathan, Frank, and Montel

You are all winners!

Monday

Warm Up

Strength
Clean Pull - Heavy 1

Metcon
3 RFT
6 Clean and Jerks 135/95
12 KTE's
18 Push Ups


Tuesday

Warm Up

Metcon

"The Cliff"
3 RFT
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
*Beginners scale to 1or 2 rounds, or if you would like to test yourself do 1 round



Setting goals is the first step in turning the invisible into the visible. - Tony Robbins



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041213

The great outdoors!

Friday

Warm up

Strength 
Zercher Squat - Heavy 3

Metcon
4 RFT
16 Pistols
8 Paralette Push Ups
4 Wall Walks


Saturday

Warm Up

Metcon
5 RFT
200m Run
15 Deadlift 135/95
12 Hang Power Cleans
9 Front Squats
6 Push Jerks


Sunday

Metcon
10 Rounds
100 Yard Sprints
2 Minute rest after every round



The secret of getting ahead is getting started. - Mark Twain


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041013

Welcome to the Herd Winston!

Avery and Ethan future firebreathers!

Wednesday

Warm up

Strength
Weighted Dip - Heavy 3

Metcon
"Nicole In The Water"
AMRAP 15
400m Row
Max Rep Strict Pull Ups

*Score is number of Pull Ups



Thursday

Warm Up

Metcon
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
*Beginners scale 30-20-10, Sub singles for the double unders if needed


Set your goals high, and don't stop till you get there. - Bo Jackson


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040813

Welcome to the Herd Julie and Adrian!

                  What a great day to deadlift!







Monday

Warm up

Strength
Clean Pull - Heavy 3

Metcon
30ft. Front Rack Walking Lunge
20 SDHP
30ft. Front Rack Walking Lunge
15 SDHP
30ft. Front RackWalking Lunge
10 SDHP
30ft. Front Rack Walking Lunge
5   SDHP
30ft. Front Rack Walking Lunge
*Scale as needed



Tuesday

Warm up

Metcon
3 RFT
800m Run
10 Power Snatch
10 Barbell Overrhead Walking Lunges
*Scale as needed




I'd rather attempt to do something great and fail than to attempt to do nothing and succeed. - Robert H. Schuller

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040513

Thanks to everybody who came down for Montels B DAY Wod!

   We've come a long way and the best is yet to come.





Friday
Bench Mark WOD
"Fran"
21-15-9
Thrusters 95/65
Pull ups


Saturday
CrossFit Games 13.5

MEN -
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN -
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups


MASTERS WOMEN -
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups




Sunday
Metcon

4 RFT
10 Deadlifts 225/155
400m Run


Problems are not stop signs, they are guidelines. - Robert H. Schuller



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040313

Welcome to the Herd Daniel and Carl!

Wednesday 

Warm up

Strength
Push Press - Heavy 1

100 Dbl Under Buy-In

Metcon
5 RFT
20 Ring Rows
20 KB Swings 53/35

100 Dbl Unders Cash-Out





Thursday

5x 500m Row Repeats
2 min. Rest Between Efforts
* Beginners scale repeats to 3



Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much may be done if we are always doing. - Thomas Jefferson



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040113

Welcome to the Herd Michael!

Monday

Warm up

Strength
Hang Squat Clean - Heavy 1

Metcon
Hang Power Clean 135/95
Bar Facing Burpee
EMOTM 5 Air Squats



Tuesday

Metcon
AMRAP 15
10 KB Step Up Left 53/35 20'
10 KB Step Up Right 53/35 20'
10 Burpee Box Jump 20'
*Beginners scale load, and time to 12 min.
**On Step Ups, Kettlebell is held in opposite hand


What you get by achieving your goals is not as important as what you become by achieving your goals. - Henry David Thoreau


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