July 3, 2014 Thursday

ANNOUNCEMENT:  We will be CLOSED July 4 & 5th.  Members voted on closing for the holiday weekend. 

Here are a few WODs you can choose from to perform at home during the holiday.  If you take a picture and post your time on Facebook of you doing the WOD we will give you a free CFLR t-shirt!!!!

#1 

3 Rounds For Time: 

Run 800m 

50 Air Squats 

 

#2 

10 Rounds For Time: 

10 Pushups 

10 Sit ups 

10 Squats 

 

#3 

For Time: 

200 Air Squats 

 

#4 

5 Rounds For Time: 

Run 200m 

10 Squats 

10 Push Ups 

 

#5 

3 Rounds For Time: 

Run 200m 

25 Pushups 

 

#6 

3 Rounds For Time: 

10 Handstand Pushups 

Run 200m 

 

#7 

20 Rounds For Time: 

5 Pushups 

5 Squats 

5 Situps 

 

#8 

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set

 

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

Skill/Strength:

Bench 5-5-5-5 @ 70% 1RM

MetCon:

PARTNER WOD

The Don” 

For time:
66 Deadlifts 115/85
66 Box jumps 24/20
66 Kettlebell swings (1.5/1)
66 Knees to elbows
66 Ab Mat Sit-ups
66 Pull-ups
66 Thrusters, (55/35)
66 Wall balls (20/14)
66 Burpees
66 Double-unders (264 Singles)

 

 

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