Hitting the WOD's @ CF Petaluma

On the Terminal Island Page I'll be posting the WOD's I complete from CF Petaluma

From CF Football

E Caf

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

Post total meters rowed and if any penalties were assessed to comments.

I love Burpees!

100 Burpees for time.

Post time to comments.

Happy Thanksgiving!

I hope everyone has a great Turkey Day!

Wednesday's WOD

"Jackie"

For time:

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

*No rower :( Sub a one mile run.

Tuesday's WOD

Complete 5 rounds for time:

10 Pull Ups/Kipping/Butterfly/Strict(Scale as needed)
10 Ring Dips/Bar Dips/Bench Dips(Scale as needed)
10 Tru Push Ups/Ring Push Ups/Push Ups(Scale as needed)

*Attempt to complete all sets unbroken. Scale up or down depending on your current skill level.
*Rest as needed between rounds. A round can be completed in any order. 

Warm up: Row 2-500 meter sprints or jump rope 5 minutes. Followed by joint mobility and some dynamic stretching.

Meet at the office TLE and we will walk over to the prison gym.

Monday's WOD

Terminal Island Elite Fitness 

Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Let's break out the NEW Squat Racks from Again Faster and set some new PRs!
Try to go up in weight each round. There is no time element to this WOD