WOD Tue 7-23-13
July 23, 2013
WOD Thu 7-25-13
July 24, 2013

WOD Wed 7-24-13 “Filthy Fifty”

Programming note: Due to the CrossFit Games CFM will be inviting CFER athletes up for Saturday WODs at CFM this weekend and modifying several class sessions for the upcoming weekend and next week.  Check the schedule for the latest

Don’t Forget about Marina Madness dockside in Manitowoc Saturday afternoon starting at 4:00PM.  WOD, food, drinks, and an awesome yacht courtesy of the Wingas!  Bring a chair for the bonfire and whatever drinks and sides you want to eat.

Friday morning 7/26 the 8am and 9am classes will be cancelled (5am and evening wods are on)

Monday night 7/29 the 6PM, and 7PM Olympic Lifting Classes will be cancelled (5pm and 8pm are on)

Ahhh the fan

 
Read this short article for a description of the foot drills for today.
 
Warmup:
25 jumping jacks
50 doubleunders
10 Jumping pullups
6 x 60′  walk performing the foot drills in the above article
  Invert
  Evert
  Pigeon toe
  Duck walk
  Reverse on toes
  Heels
15 Good mornings
10 KB Swings 16/12
10 STO
 
Benchmark WOD: Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
 
Cool Down:
 1) Row 400M Easy
2) Barbell Calf Smash L/R
3) Cat/Cow – 8 cycles each
4) Banded shoulder stretches
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x