WOD
Fight Gone F**ked

Complete three rounds of 1 minute at each station.  Rest one minute between rounds.

Ball slams
KBS 2/1.5
Lateral plyo skier hops 20″
DB push press 40/20
row for calories

*spend one minute at each of 5 stations, resulting in a five-minute round after which a one-minute break is allowed before repeating.  This event calls for three rounds.  The clock does not reset or stop between exercises.  On the call of “rotate” the athletes must move to the next station immediately.  One point is given for each rep, except on the rower, where each calorie is one point.

Safe travels Joshua! Thanks for visiting!

Joshua has been WODing with the 5am crew for the past week, and yesterday was his last WOD at VCF.  Thanks for putting it down at 5am.  The 5am crew will miss you brother!

WOD
In teams of 2:
Tabata-ish Intervals
Slam Ball
Russian KB Swings
Toes to Bar
Jumping Lunges

Fozo!

Fozo got her kipping pull ups down yesterday evening!  As a reward, she experienced her first rip……..ouch!

WOD
15 Lateral Burpees over the bar
4 Rounds:
400m Run
15 Cleans
15 Lateral Burpees over the bar

GETTING IT DONE!!!!

15 mins skill work
pullups/kipping, handstands/HSPU

15min AMRAP
10 pullups
15 box jumps 24/20
20 hip extension

AJG, mid “Firefighter Fran”!  You’re tough as nails bro!

*VCF hit another all time attendance PR yesterday!  On any given day we usually have 40-55 members come through, but yesterday we had 63!  Thanks for staying dedicated, and committed to the programming.  You guys are the reason VCF was built, and the reason it will stay.  We love you guys!

WOD
Shoulder Press
2-2-2-2-2-2-2

Cash Out:
2 Rounds:
25 Dumbbell Push Presses Right Arm 40/20
15 V-Ups
25 Dumbbell Push Presses Left Arm 40/20
15 V-Ups

Yep, that’s right.  She pulled 315lbs.  It went up easy too.  Come at her bro.

*Wear long socks/pants/armor*

WOD
AMRAP in 20 min. of:
2 Rope Climbs (sub towel pull ups/towel rows)
10 Diamond Push Ups
15 Goblet Squats (1.5/1 pood KB)

Happy belated Mother’s Day to all of our VCF moms!!!

WOD
Deadlift 1RM
1-1-1-1-1-1-1

Cash Out:
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups