Archive for March, 2014

Monday, March 31, 2014

Posted: March 31, 2014 by jmdimitri in WOD

10 Rounds for time:

4 Hang Power Snatch (55/75)
8 Front Rack Lunges-total (55/75)
50m run

20140330-230255.jpgKristin working on 14.5

Open shirts

Posted: March 28, 2014 by jmdimitri in WOD

I’ll be picking up Open shirts today. I’ll be at the box Friday afternoon, Saturday & Monday if you want to pick yours up.
I will NOT be there Sunday morning.

Friday, March 28, 2014

Posted: March 28, 2014 by jmdimitri in WOD

Teams of 2:
6 K Row
One athlete works at a time.
Switch every 250m. Athletes must complete 6 burpee box jumps (20/24) before returning to the rower.

20140327-225552.jpgOpen athletes:
This will be a longer one than before. Several coaches will NOT be available Sunday. I HIGHLY recommend getting this done Friday, Saturday or Monday. Also, Monday afternoon will only be possible for a few of you as it will take a long time & cut close to deadline.
Please let me know, if you haven’t already signed the sheet, when you plan on coming.
Jeannie, 985-788-0986

Thursday, March 27, 2014

Posted: March 27, 2014 by jmdimitri in WOD

100 Dubs
20 Hang Power Clean (75/115)
50 Dubs
20 Push Press (75/115)
25 Dubs

*Scale- if not proficient with dubs 50, 25, 10 Dubs/attempts OR 100, 50, 25 singles

Rest 5 min., Then:

10 min amrap
200m run w/wall ball (14/20)
20 lateral hops over MB
20 MB Russian Twists (total)
20 MB OHL (total)



Posted: March 26, 2014 by jmdimitri in WOD

I have a few FSCF hoodies left. Message me if you want one. I have a few of sizes M, L & XL.

Wednesday, March 26, 2014

Posted: March 26, 2014 by jmdimitri in WOD

Emom 5
10 KBS (35/55) + 20 Dubs

6 Power Snatches (65/95)
12 Box Jump Overs (20/24)
200m run

20140325-232521.jpgWonder Twins

20140325-232708.jpgJosh finishing up 14.4 with some Muscle Ups.

20140325-233035.jpgMarcy getting in the zone.

Tuesday, March 25, 2014

Posted: March 25, 2014 by jmdimitri in WOD

Back Squat
5 x 5

For time:
40 Burpees
40 Thrusters (35/45)*
30 Burpees
30 Thrusters (65/95)*
20 Burpees
20 Thrusters (85/135)*

*scale/modify by maintaining light(er) weight throughout

20140324-223525.jpgThis is a relatively easy to remember reminder of some smart food choices: the Paleo Food Pyramid.
Ask a coach if you’d like some nutritional guidance and/or for a copy of our nutrition packet.