WOD
11
Posted May 4, 2010 in WOD by Turbo

Wednesday, May 5th, 2010

Coach Brad in action during our latest On Ramp

Workout of the Day

3 Rounds:
Overhead Squat 6 reps, rest 10 sec
Unbroken DB Thruster 12 reps, rest 10 sec
Unbroken Fast Air Squat 20 reps, rest 2:00

Go as heavy as possible with the weights.

then:

3 rounds:
AMRAP ring pushups at 30X1, rest 60 sec
15-30 Unbroken GHD Situps, rest 60 sec

Please welcome Brad S. as the newest CFW Coach.  He’s doing a great job with our On Ramp classes and regular classes.  Now we need a way to distinguish between our two Brad Coaches.  Please post nickname ideas to comments.

11 Comments to “Wednesday, May 5th, 2010”

  • chris
    May 4, 2010 at 8:09 pm

    Sarge

  • smokey jojo
    May 5, 2010 at 12:22 pm

    B-Ball
    short for Brad-ball (like Football but not…) haha

    or Bossman
    But he’s too sweet to be bossy…

  • SuperBean
    May 5, 2010 at 12:24 pm

    I don’t know, I think Coach B-Rad for Sarna is still good, and then Coach B-Gee for Gerbrandt or somethin like that…
    Congrats again to B-Rad for jumpin on the coach wagon!

  • Kimberly
    May 5, 2010 at 1:05 pm

    Here’s a good read for today,
    http://gubernatrix.co.uk/2010/05/five-secrets-of-more-effective-training/

  • Ninja
    May 5, 2010 at 2:15 pm

    Sarna needs a football name after his first love…
    Blitz
    TD
    Touchdown
    End Zone (maybe not)
    Gridiron
    Heisman
    Pigskin
    Red Zone
    Shotgun

  • chris
    May 5, 2010 at 4:18 pm

    Cutie Pie

  • Ninja
    May 5, 2010 at 4:22 pm

    Time Out? (T.O.)
    Or since Brad G was there before
    “The Other” (T.O.)

    Plus Sarna likes wearing his tights like Terell Owens…another T.O.

  • Leif
    May 5, 2010 at 8:23 pm

    Sarna, has always been known as “Sarge” in the football world….

  • Tapout
    May 5, 2010 at 8:48 pm

    BradASS is my vote…

    OHS 6@85# – 6@95# – 4@105#
    DB Thrusters 3 rnds 12@25# p/h

    RPUs 5+5+5
    GHD sit ups 30+30+30

  • brendan
    May 5, 2010 at 9:14 pm

    I like “sarge”…

  • BRad
    May 6, 2010 at 8:27 am

    @Leif
    Leif when did you start creeping on the CFW site?? haha

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