vplank kbplank

Last man standing in the plank holds today..coach Jen takes the crown!

Last man standing in the plank holds today..coach Jen takes the crown!

“Air Force WOD”

20 thrusters 95/65

20 SDHP

20 push jerk

20 OHS

20 front squats

16 min AMRAP

**4 burpees at the top of each minute**

 

rest 2 min

4 min tabata mash up of

sit ups and plank holds

Last man standing in the plank hold.. Coach Jen takes the crown!

It’s okay.. Coach Dan.. next time!

4 minutes of work .. 1 min rest

run a 400m with the remaining time complete max reps of the following:

box jumps

front squats 95/65

overhead plate lunges 45/25

ring rows

HSPU

April 5th CCP will be offering a FREE COMMUNITY WOD at 9am!! We will be teaming up with RED BULL to kickoff a SPRING FAT LOSS CHALLENGE as well as bring awareness to the community about “WINGS FOR LIFE”

Wings for Life is a not-for-profit spinal cord research foundation. Our mission is to find a cure for spinal cord injury. We fund world-class scientific research and clinical trials around the globe aimed at healing the injured spinal cord. There will be a world wide run on 5/4/14 and we want to tell you how you can either help the cause or join the run or BOTH!

So what to expect..

A great WOD that you can bring anyone too, Free food, Free red bull samples, a DJ, and a great time for the entire family!

More details to follow! Get ready to kick off spring in a major way! logo

 

 

14min AMRAP

60 calories rowing / 800m run

50 t2b

40 wall balls 20/14

30 power cleans 135/95

20 mu / (bar or ring ) / 20 c2b pull ups

14.4