Friday Funfest – CFS

Chaput
Chaput

Little Warrior WOD graphicLittle Warrior WOD 16.5 – Next Saturday, April 9th
The Little Warrior WOD Foundation was created by our very own member, Chad Verry, to help fund the research and development to aid in the fight against childhood cancer. We will be running the WOD on Saturday during all classes, and Chad will be here collecting donations from 8AM – 12pm. All are welcome! Prizes will be awarded to the best male and female scores for the day.

Donations are not required, but those that are made for $40.00+ will receive your choice of a Little Warrior WOD T-shirt, tank top or snapback hat. If you would like to make a separate or additional donation, they can be made at the box the day of or on the Little Warrior website here. All funds collected directly benefit the Little Warrior Foundation.

You have worked hard all year for the Opens, for yourself and for your team and now is your chance to help others. This WOD is for the brave little children who are affected by cancer. This WOD, everyone comes out a winner. How big is your brave…

new sat classes

Skill
Rope Climb
* Remember to wear leg protection!

Strength
Back Squat (pause)
3-3-3-3-3

*Complete 1 rope climb after each set of back squats.
ADV – 1 legless climb

WOD
50 Calorie Row
40 Thrusters (75,55)
30 Calorie Row
20 Thrusters
10 Calorie Row

Level 2- (65,45) 40,25,10 Row for cals
Level 1- (55,35) 30-25-20-15-10

9 Comments

  • Ryan Gould

    04/02/2016 @ 3:45 am

    Pause BS: 185×3
    WOD: 13:44 (65#)…more high volume thruster workouts…yaaayyyy
    Got my first legless RC!!

  • Chad Michael

    04/02/2016 @ 2:30 am

    Squats: 225, 245, 255, 275 + 1 legless rope climb
    WOD: 8:57 RX (Tully – thanks for making me go UB on the 20 thrusters)

  • Tom Kuchenreuther

    04/01/2016 @ 11:42 pm

    Squats: 225,255,275,295 + 1 legless between
    WOD: 9:53rx
    Power Cleans x3 TnG: 165, 185, 205, 215
    Tabata: Core/Ab stuff

  • Mike Quigley

    04/01/2016 @ 6:14 pm

    Squats – 205
    WOD – 8:56

  • Michael Byrnes

    04/01/2016 @ 5:54 pm

    Pause Squats: 265×3
    WOD: 8:26 Rx

  • Sean Flannery

    04/01/2016 @ 4:35 pm

    Pause Squats: up to 120kgs/265pounds
    WOD: 7:40 Rx

  • Ben Brauer

    04/01/2016 @ 2:45 pm

    Pause Squats: up to 275×3
    WOD: 8:10 Rx

  • Frawls

    04/01/2016 @ 1:29 pm

    Pause Squats: 220×3
    WOD: 10:25 Rx

  • Nick Alonso

    04/01/2016 @ 1:12 pm

    155# FS (Outlaw program)
    WOD: 11:18 Rx.

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