l

Tuesday, July 31, 2012

PC WOD #1
"Fleury"
10 rounds for time of:
4 clapping push ups
8 kb swings
6 hang squat cleans (135/95)

Cashout: 100 butterfly sit ups

WOD #2
Strength: snatch
Burgener warm up with the bar
10 minutes on the minute:
1 PS from the ground
1 PS from the high hang
THEN
AMRAP IN 10 minutes:
5 pullups
4 T2B
3 cleans @ 155 (scale appropriately)
2 snatches @ 155 (scale appropriately)

Cashout: 10 second L-sit on the rings x 5

Monday, July 30, 2012

PC WOD
3 rounds 1 minute stations:
Db press (45/20)
Db squat cleans (30/20)
Ball slams (30/20)
Double unders
Burpees
Rest 1 min

Cashout: 50m bear crawl with toes in a frisbee.

CF.com
3 rounds for time:
135lb hang power cleans x 15
Burpees

Saturday, July 28, 2012

Partner WOD
One partner works at a time.

AMRAP in 30 of:
100m partner carry
2 back squats (135/95)
4 wall climbs
6 push press (95/65)
8 box jumps
20 DU or 75 singles

Friday, July 27, 2012

PC WOD
75 thrusters (95/65)
(every minute on the minute do 4 T2B)

Thursday, July 26, 2012

AMRAP in 20
2 wall climbs
4 burpee box jumps
6 SDHP
8 Roman deadlifts

Wednesday, July 25th,2012

PC WOD

For Time:
100 KB Swings (1.5 pood/1 pood)

Then
10 rounds of max push ups then 50 m sprint
(Sprint from push up position recovery walk back)

Tuesday, July 24th, 2012

Dr. and Mrs. Jukes WOD

21-12-7

Wallballs (20/14)
Ball Slams (30/20)
KB Swings (1.5/1 pood)
Wallball Sit-ups (20/14)

or

CF.com

Monday, July 23, 2012

PC WOD

5 rounds for time

9 Push Press (115/75)
12 OH Lunges (115/75)
15 Pull Ups

Saturday, July 21st, 2012

PC WOD

"Fight Gone Bad"

Burpees
Box Jumps (24"/20")
Pull Ups
KB Swings(1.5 pood/1 pood)
Push Press (95/65)

Friday, July 20th,2012

PC WOD

10-9-8-7-6-5-4-3-2-1
Wall ball sit ups (20/14)
Ball Slams (30/20)
Burpees
50m SPRINT after each triplet

Thursday, July 19, 2012

PC WOD
(Master's Game Chipper)

10 Deadlifts (135/95)
20 Pull-ups
30 Box Jumps (24/20)
40 Kb Swings (1.5/1 pood)
50 Double Unders
40 Kb Swings (1.5/1 pood)
30 Box Jumps (24/20)
20 Pull-ups
10 Deadlifts (135/95)

Wednesday, July 18th, 2012

PC WOD

For Time:

 200m Med Ball Throw and Chase (20 / 14) {DONE ONCE}

3 Rounds of:

8 Split Snatch (115 / 75)

7 Bar Muscle Ups (3 Pull Ups  / 3 Dips)

400m Run



Tuesday, July 17th, 2012

PC WOD

For Time:

Run 800m / Row 1000m

100 Air Squats

Run 800m / Row 1000m

Then For Time:

4 Rounds of:

30 Mountain Climbers

15 Push Ups with toes on Med Ball

10 Deck Squat/Burpee with lunges



Monday, July 16th, 2012

PC WOD

For Time:

CF GAMES CHIPPER

(Scale Weight Appropriately 15 min cap)

10 OH Squats (155 / 105)

10 Box Jump Overs (24" / 20")

10 Thrusters (135 / 95)

10 Power Cleans (205 / 125)

10 T2B

10 Burpee Muscle Ups (3 pull ups / 3 dips)

10 T2B

10 Power Cleans (205 / 125)

10 Thrusters (135 / 95)

10 Box Jump Overs (24" / 20")

10 OH Squats (155 / 105)

Satuday, July 14th , 2012

PC WOD

Team WOD

120 Tire Flips

200m Farmers Walk(30/20)

200m Run

120 Push Press (95/65)

200m Farmers Walk (30/20)

200m Run

120 Deadlifts (135/95)

200m Farmers Walk

200m Run

120 OH Squats (95/65)

Friday, July 13th, 2012

PC WOD

1 Round for Time:

400m Run

18 WallBalls (20 / 14)

16 KB SDLHP (2 pood / 1.5 pood)

14 T2B

12 HSPU

6 GI Janes

Rest 2 Mintues:

AMRAP in 10min of:

Round for Time:

400m Run (Done Once)

18 WallBalls (20 / 14)

16 KB SDLHP (2 pood / 1.5 pood)

14 T2B

12 HSPU

6 GI Janes



Thursday, July 12th, 2012

PC WOD

10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (95/65)
Ring Dips
Strict Pull Ups (No Kip)
(1) 800m run after

Wednesday, July 11, 2012

PC WOD

10 rounds of:
10 ball slams (30/20lbs)
Sprint 50 meters
90 seconds to complete and return to start position.

Then for time:
21-15-9
Power cleans (135lbs/95lbs)
Burpee over the bar
Pull ups

Tuesday, July 10, 2012

PC WOD
2 rounds for time of:
50m dumbbell farmers walk(30/20lbs)
30 dumbbell press on medball
50m waiters walk
30 dumbbell squat cleans
50 m lunges w/ dumbells
30 ring rows

Cashout: GHD sit ups MAX reps

Skills: L-sit hold
Handstand walk or hs hold


CF.com WOD

Monday, July 9th, 2012

PC WOD

3 Rounds for Time:

40 Double Unders
30 Med Ball Cleans (20/14)
20 K2E
200m run with Med Ball






CF.com

"LYNNE"

5 Rounds For Max Reps
BW Bench Press
Pullups

(no time component)

Saturday, July 7th, 2012

Partnered WOD both partners work at the same time:

-Run 1800m (Divide by 400m)
-50push ups (handstand hold)
-100 squat box jumps 24/20
(hold bottom squat)
-50 T2B (mountain climbers)
-100 grasshoppers (plank)
-50 overhead squats 45#/25# (burpees)
-Row 1800m (Divide by 400m)

Friday, July 6, 2012

PC WOD
For time:
Weighted lunges 50m (30#/20#)
Broad jump 50m
Bear crawl 50m
Weighted lunges 50m

Then AMRAP in 20 minutes
5 pull ups
10 push press (95#/65#)
15 good mornings (75#/45#)

Strength: clean and jerk
1-1-1-1-1

CF.com

Thursday, July 5th, 2012

PC WOD

For Time:

Row 2000m
100 WallBalls (20#/14#)

Cashout: GOAT work for 10 minutes

Strength: Overhead squats
5-3-3-3-1-1-1-1-1

Wednesday, July 4,2012

Warm up as usual:) when the WOD says swim it means the following:
-swim one lap across your pool freestyle. Then one lap across the pool backstroke. Get out and plank for 30 seconds.

4th of July pool WOD!
One round for time of:
30 muscle ups (deep end of the pool)
-swim/plank
30 air squats ( out of the pool)
-swim/plank
30 push ups (out of the pool)
-swim/plank
30 jumping lunges (out of the pool)
-swim/plank
30 dips on the edge of the pool
-swim/plank
30 burpees


If you don't have pool access...
Warm up:
Samson stretch
Caterpillar
Stretch/neck rolls/arm rolls
hip flexor warm ups
Run around the block (approx 400 m)

4th of July "at home" WOD
2 rounds for time of:
50 sit ups
50 double unders or tuck jumps
50 push ups
50 jumping lunges
50 flutter kicks (4 count)
50 burpees

Tuesday, July 3rd, 2012

PC WOD

3 Rounds for time

400m run
30 KB Swings (1.5pood/1pood)
20 Burpee Box Jumps (24"/20")
10 T2B or 30 GHD Sit Ups

Strength: shoulder press
3-3-3-3-3

Yesterday's .com

Monday July 2nd, 2012

PC WOD

7 rounds for time of:
-5 push-ups,10 sit-ups,15 air squats
-5 Bear complex (95lbs/65lbs)

Strength: Thruster 1-1-1-1-1-1-1

Saturday June 30, 2012

PC WOD

Partner WOD for time:

Run 400m
150 Double Unders
150m Partner Carry
200 Push Ups
100 Air Squats
75 Push Press (75/45)
50 Power Snatches (75/45)
40 Tire Flips
30 Ball Chases (20/10)
20 Ball Slams (20/10)
10 HSPU

Friday, June 29th, 2012

One round for time of:
25 overhead squats
(95lbs/65)
20 mountain climbers
15 bent over rows
(95/65lbs)
10 GI Janes
15 bent over rows (95/65lbs)
20 mountain climbers
25 overhead squats (95/65lbs)

Thursday, June 28, 2012

PC WOD
5 ROUNDS FOR TIME

10 HR Push Ups
25 DB lunges (30/20)
10 Ring Rows
25 Air Squats
10 DU (50 Singles)
200m Run


OR

CF.com

AMRAP in 12 min of:
12 Push Press (115#)
12 C2B Pull Ups
12 One Legged Squats