WOD for 06 MAY 2016

0500 and 1130 at Fredericks Gym

Finishing out our second week of new programming with the TRAIN program I can tell you I have certainly loved it! I have heard nothing but positive things from you guys as well! Now if you get a chance if you can throw 5 or 10 dollars my direction monthly to help offset the cost of the programming I would appreciate it.

If anyone has a truck let me know as one of our very own CF89 Members is striking out on her own and leaving Mother Bragg to live out in the wilds of Fayettenam! We will need potentially a truck for maybe just a teeny tiny little bit to move a few tubs and that is it.


Warm Up:

Complete as many rounds as possible in 10 mins of:

Run, 200 m

10 Single Leg Romanian Deadlifts

10 Kettlebell Swings

10 Goblet Squats



Handstand Development practice for 15 minutes!

If you are new to this team up with a coach and start working on it. If you are not new to it come up with a decent little plan and execute it. You are looking to develop strength as well as skills so don’t just get up there and nug out 10 HSPUs, take some time and really focus on refining technique. Coaches will be available to help with that.


What is that noise??!! I have heard this noise before and it sounds like a…





As many reps as possible in 13 mins of:

1 min Sumo Deadlift High-pull, 75/55 lbs,

1 min Wall Ball, 20/14 lbs,

2 mins Sumo Deadlift High-pull, 75/55 lbs,

2 mins Wall Ball, 20/14 lbs,

3 mins Sumo Deadlift High-pull, 75/55 lbs,

3 mins Wall Ball, 20/14


Oh yeah. That is going to suck.


Optional Skill:

Every 1 min for 7 mins do:

10 Pistols  and 5 Ring Dips


Cool Down:

For time:

30 Strict Toes To Bars (!!!!???? That is not a cool down Julie.)

Weighted Forward Fold, 4 mins


Well Crap. Thanks Julie. A nice easy Friday to send us all smiles into the weekend.

Blame her:



———————-Optional Strength——————–

2 Snatch High Pull + Snatch 60% 70%, 80%, 85%


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