Thursday November 29th, 2012

PC WOD

30 squat snatches
Beg:65/45
Int:95/65
Adv:135/95

5 burpees on the minute every minute until snatches complete


OR


CF.com

"Fight Gone Bad"

Wallballs (20/14)
SDLHP (1.5 pood/1 pood)
Push press(65/45)
Box jumps(24"/20")
Row(calorie)

Results for the day

Wednesday, November 28th, 2012

PC WOD

5 ROUNDS OF:

5 Ring Push Ups

10 K2E

15 Over the Box Jumps (24"/20"0

3 Min Break

THEN

3 ROUNDS OF:

10 Hang Power Cleans

15 Over the Bar Burpees

OR

AMRAP in 15 Min of

35 Double Unders

3 Muscle Ups (12 Pull ups/12 Dips)

Results for the Day:

Tuesday, November 27th, 2012

PC WOD

AMRAP in 35 Minutes of:

3 Pull Ups (No Bands)

5 T2B

7 Goblet Squats (1.5 / 1 pood)

10m Bear Crawl

**EVERY 5 MINUTES RUN 200M**

Monday, November 26th, 2012

Happy Birthday Jacob WOD

strength: Bench Press

THEN

11-23-31

Push Press (95/65)
Calorie Row (Run 200/400/600)
Stuff Leg Deadlift with Push Press weight
Wall Ball Sit Ups (20/14)


Or

CF.com

3 rounds

10 weighted T2B (10lb ball)
Row 200m with straight legs
10 Rower facing burpees
Row 200m with straight arms



Results for the day:

Wednesday, November 21, 2012

"Filthy fifty"

50 BOX JUMPS
50 JUMPING PULLUPS
50 KB SWINGS
50 WALKING LUNGES
50 K2E
50 PUSHPRESS 45LB
50 BACK EXT
50 WALLBALLS
50 BURPEES
50 DU

OR

CF.com
5 rounds of:
Row 1000m
Farmers walk 200m (50/30)
45 m waiters walk (rt arm)
45 m waiters walk (left arm)

Saturday, November 24, 2012

7 bear complex
50 air squats
25ball slams
5 bear complex
40 air squats
15 ball slams
3 bear complex
30 air squats
10 ball slams

Tuesday, November 20, 2012

PC WOD

For time:

50 KB Swings (1.5/1pd)

15...10...5 of:

Calorie Row

HSPU's...25/floor

GHD sit ups

then:

50 KB Swings (1.5/1pd)

Cashout: ME pull-ups

Monday, November 19, 2012

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Or

5,000 lb Rhino



Results for the day:

Thursday, November 15th, 2012

PC WOD

3 rounds for time:

18 burpee box jumps (24/20)
12 wall ball sit ups (20/14)
6 man makers (30/20)


Or

Competitors WOD

For time;
Run 400m
50 air squats
Run 400m
50 push ups
Run 400m
50 sit ups
Run 400m
50 double unders


Results for the day:

Wednesday, November 14th, 2012

PC WOD

21-15-9

Front squats (95/65)
Push press (95/65)

THEN

AMRAP IN 12 MIN OF:
15 Air squats
10 pull ups
5 burpees


Or

Competitors WOD

30 body weight back squats
Row 1000m
30 burpees
Run 800m

Results for the day:

Tuesday, November 13, 2012

Warm up
Samson stretch I length
Caterpillar 1 lenghth
Wrist mobility
Shoulder Rom
20x's
Oh squat with broom
Sit ups
Back ext
Pull ups
Dips

2 min WB challenge

PC WOD
3 Rounds of:
400m run
10 Ball Slams...30/20lbs
10 Squat Cleans...95/65 lbs
10 T2B


Cf.com
Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball


Results for the day:

Monday, November 12, 2012

PC WOD
5 rounds for time:
20 kb swings (1.5 pd/1pd)
15 HR push ups
10 SDHP (1.5 pd/1pd)
5 GI Janes

Cashout: ghd sit ups x 25

Competitor's WOD
10 minutes to get 50 double unders unbroken x 3

Stretch-shoulder mobility- stretch- hip flexor stretches-IT band foam roll-wrist mobility-duck walk- sit ups- back ext

Warm up: 20 reps
Snatch with barbell (75/35)
Snatch with kb (18kg/12kg)10ea
Snatch with dumbbell (30/15) 10ea

WOD
21-15-9
Thrusters 95/55
Snatches... Athletes choice

Rest 5 minutes then:
Row 2000 meters for time

Cashout: 50 ghd sit ups AFAP

First day of wallball challenge... AMRAP in 2 min



Results for the day:

Friday, November 9th, 2012

PC WOD

 

5 rounds for time

 

5 Pull Ups

7 HSPU

9 Goblet Squats (2 pood / 1.5 pood)

11 Push Press (95/65)

13 K2E

 

 

 

 

OR

 

 

CF.com

 

 

"Ralph"

Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

 

 

Results for the day:

Thursday, November 8th, 2012

Warm up:
Stretch/foam roll/wrist mobility
DU challenge
Burpee 1 minute
Run 800 or row 1000

Strength/Skill:
Push-ups
ADV: 3 x 20weighted
INT: 3 x 20 body weight
BEG: 3 x 20 w/ smallest band possible



PC WOD

15 minutes AMRAP
5 Hang Power Cleans 135 /95lbs
7 Supine Ring rows
9 air squats


Results for the day:

Wednesday, November 7th, 2012

PC WOD

4 rounds for time:
400m run
10 T2B
10 Box Jumps


Results for the day:

Tuesday, November 6th, 2012

PC WOD

AMRAP In 20 minutes of:

200m Farmers walk (30/20)
10m weighted lunges (30/20)
15 HR push ups
10m weighted lunges (30/20)


DAY 2 of the Weekly Competition!
DAY 6 of the Double Under Challenge!!



Results for the day:

Monday, November 5th, 2012

PC WOD


"Tommy Mac"
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#



Results for the day:

Saturday, November 3, 2012

PARTNER WOD

2 Rounds for Time:
50 Box Jumps (24/20") (25 each)
50 Partner Med Ball Clean Wall Balls (20/14) (25 each)
50 Partner Med Ball Sit-ups (20/14) (25 each)
200m Partner Med Ball Relay (20/14)

Friday, November 2nd, 2012

PC WOD

21-15-9
Wall climbs
KB Swings
K2E
Jumping Lunges


Results for the day

Thursday, November 1, 2012

5 rounds of Bear complex(95/65)
THEN
3 rounds of:
30 double unders
15 power cleans(95/65)
6 bar facing burpees

DAY 1 of the 100 day double under challenge.


Results for the day