Tuesday, April 30th, 2013

Strength: box squats 2-2-2-2-2-2-2

CF.com
For time:
100ft walking lunges
50 push ups
50 double unders
25 K2E
5 rope climbs (15 ft)
50 box jumps (24/20)
25 oh squats (65/45)
25 l pull ups
50 sit ups

Monday, April 29, 2013

Strength: snatch grip push press + overhead squat 3-3-3-3-3

WOD
50 double unders
30 clean and jerks (95/65)
50 double unders
(Every minute on the minute 4 toes to bar)

Thursday, April 25th, 2014

STRENGTH:
Military Press 1-1-1-1-1
(Take 15 min to find your 1RM)

WOD:
3RFT:
Run 400m
30 Push press (95/65)
30 box jumps (24/20)


Results for the day:

Wednesday, April 24th, 2013

STRENGTH:
Push Jerks 2x7

WOD:
18-15-12-9-6-3
KB swings (1.5/1 pd)
Strict pull ups
Power cleans (95/65)

Tuesday, April 23rd 2013

STRENGTH
Back Squats 1-1-1-1-1
(Take 20min to find 1RM)

WOD
5 RFT:
300m row
10 burpee broad jump

Monday, April 22nd 2013

STRENGTH:
Snatch x 6
1 from hang
1 from floor squat snatch
Rest 60 seconds

WOD:
Death by 10m

Then...

AMRAP in 15 min
10 OH squats (95/65)
10 T2B
10 Back ext.

Friday, April 19, 2013

Pick your hero WOD!

Thursday, April 18, 2013

Strength: Thrusters 1-1-1-1-1

10 Rounds of:

5 man makers (30/20)

3 Wall Climbs

Skill: rope climb


Results for the day

Wednesday, April 17, 2013

Strength: Bench press 1-1-1-1-1

“Death by Box jump"(24/20)
“Death by Pull-ups”
“Death by Power clean" (95/65)


With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able.

After party: ME ghd sit ups

Tuesday, April 16, 2013

Run 400
20 burpees
Run 400
30 push press (135/95)
Run 400
40 wallballs (20/14)
Run 400
50 weighted lunges (30/20)
Run 400

Monday, April 15, 2013

Strength:
Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

-then-
A.)2 minutes:
Beg/plank toes on box
Int/hold on dip bar or rings
Adv/ME ring dips

-rest 1 minute

B.) 4 min AMRAP of:
15 Hspus
10 T2B

-rest 1 minute

Repeat A and B

Friday, April 12, 2013

CF.com

Thursday, April 11, 2013

Strength: military press 3x5 or 5x3

WOD:
EMOM for 15 minutes:
3 wallballs (20/14lbs)
5 box jumps (24/20'')
10 HR push ups

Cashout: work on 2 GOATS



Results for the day:

Wednesday, April 10, 2013

Strength: power cleans
3x5 or 5x3


WOD

1 min ME KBS @ 24/16kg

*Rest 1 minute.

5 min AMRAP of:

7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 V ups

*Rest 1 minute.

1 min ME KBS @ 24/16kg

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 V ups

*Rest 1 minute.

1 min ME KBS @ 24/16kg

Tuesday, April 9, 2013

Strength: Back squats 3x5 or 5x3

1) EMOM for 5 minutes: 2 Clean & Jerks (full) @ 75%

THEN

when the clock hits 5:00 min

2 minute AMRAP of:
Clean & Jerks (full) @ 75%

*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

-then-

For time-

3 rounds of:

20 KB Front Squats 24/16kg
7 T2B
20 KB Snatches (partition in any way) 24/16kg

Run 800m

3 rounds of:

15 KB Front Squats 24/16kg
5 T2B
15 KB Snatches (partition in any way) 24/16kg

April 4th,2013

PC WOD

Row 1000m
20 GHD Sit ups
Row 750m
40 T2B
Row 500m
60 sit ups


Or

CF OPENS 13.5

Results for the day

Wednesday, April 3, 2013

Strength: Military press 3x5 or 5x3

WOD
3 rounds for max reps:
1 min max thrusters (65/45lbs)
REST 30 seconds
1 min double unders
REST 30 seconds
1 min box jumps (24/20")
REST 30 seconds
1 min K2E
REST 30 seconds

After party: EMOM for 5 minutes
10 butterfly pull ups
10 pistols (5 each side)

Tuesday, April 2

Strength: snatch 5-5-5

WOD
3 rounds for time:
5 man makers (30/20lbs)
10 burpee pull ups
15 kb swings (1.5/1pd)

Skills: handstand hold 30 sec
max hspus
chin up hold at the top 30 sec
max chin ups
hold at the top of ring dip 30 sec
max ring dips

Monday, April 1, 2013

"Diane"
21-15-9
Deadlift (225/155)
HSPUs

Strength: back squats
3-3-3-3-3