“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

WOD:

Deadlift

5-5-5-5-5

WOD:

“Morrison”

For Time:

50-40-30-20 and 10 rep rounds of:

• Wall ball shots, 20 pound ball
• Box jump, 24 inch box
• Kettlebell swings, 1.5 pood

Yoga w/ Jamie ~  Today @ 10:15am       

WOD:

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

“we’re gonna do some chest to bar pull ups”

Rowing sprints
5x250m

weighted rope ascent

WOD:

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

WOD
“Elizabeth”

21-15-9

Clean

Ring Dips

In honor of the above mentioned weather, the 9am class has been cancelled for this Thursday.

GO PLAY IN THE SNOW!

WOD:

As Many Rounds As Possible in 15min:

10 Back Squats

20 Thrusters

250m Row Sprint

5 rounds for time:

1rope ascent
12 Sumo Deadlift High pull
15 push press

We have been invited to participate in a fundraiser that involves a dogeball tournament, show up at the CHS gym before 9am to form CFC teams!

Directions here: http://maps.google.com/maps?um=1&ie=UTF-8&cid=0,0,10007964043670481432&fb=1&hq=cashmere+high+school&hnear=0x549bcc43dd054f43:0x746e63024633d190,Wenatchee,+WA&gl=us&daddr=329+Tigner+Road,+Cashmere,+WA+98815-1249&geocode=0,47.513194,-120.478252

-Or -

Come to our regular scheduled class at 4:30 or 5:30 and perform:

“Grace”

30 reps for time:

Clean & Jerk