CF 11-12-12

Front Squat. Build to a 1 rep max - PR 137 #

15 min AMRAP - PR 1 round + 37

• 15 Thrusters (75#)
• 15 Pull Ups
• 15 Burpees

CFR 11-11-12

6 Rounds For Time - PR 21:03

• 12 Deadlifts (155#)
• 9 HSPU
• 6 T2B
• 3 Pullups

*First WOD no band assist on pullups*

CF 11-10-12

5 Minute AMRAP:

• 100m run
• 10 Kettlebell Swings

-2 min rest-

5 Minute AMRAP:

• 5 Wall Balls
• 5 Burpees

-2 min rest-

5 Minute AMRAP:

• 100m run
• 5 No Push Up Burpee Box Jump

-2 min rest-

5 Minute AMRAP:

• 100m run
• 10 Kettlebell Swings

-2 min rest-

5 Minute AMRAP:

• 5 Wall Balls
• 5 Burpees

-2 min rest-

5 Minute AMRAP:

• 100m run
• 5 No Push Up Burpee Box Jump

CF 11-09-12

A1. Shoulder Press. 1-2 reps. 10s rest.

A2. Push Press. 3-4 reps. 10s rest.

A3. Push Jerk. 7-9 reps. 4 min rest. x4

15 min AMRAP:

10 Dips

10 Toes to Bar

CF 11-8-12

Kipping pullup practice
*2 unbroken kipping pullups*
multiple sets - 30+

5000m row - 21:25
2:08 split - last 300 at 1:53

CF 11-7-12

A. Touch-n-Go Deadlift. 5, 3, 5, 3, 5, 3. ~2 min rest. (165#; 195#; 175#; 205#; 185#; 205#)

B. Wall Balls. Max reps in 60s. 30s rest. x7 (25; 21; 20; 19; 17; 17; 18)

C. Double Under. 10 minute Unbroken Ladder . PR - 6 unbroken DU

CF 11-6-12

6 Rounds for time - PR 19:18

• 400m Run
• 10 Push Press(75#)

CF 11-5-12

A. Back Squat. Build to a tough single. - PR 155# *new max PR*

B. Back Squat @ 77% of A. 3 reps each minute on the minute for 10 minutes. @ 120#

C. Pull Ups. Max reps in 60s. 90s rest. x4 (red band assist) (9; 7; 5; 6)

D. FLR on Rings. Accumulate as much time as possible in 8 minutes. (1 min FLR hold)

E. Toes-Thru-Rings. Play for 8 minutes (8 sets of 10)

CF 11-3-12

6 minute AMRAP:
12 Kettlebell swings
9 Box Jumps
6 Double Unders
-2 minute rest-

6 minute AMRAP:
100m Run
12 Walking Lunges
6 Push Presses
-2 minute rest-

6 minute AMRAP:
12 Kettlebell swings
9 Box Jumps
6 Double Unders
-2 minute rest-

6 minute AMRAP:
100m Run
12 Walking Lunges
6 Push Presses

CF 11-2-12

A. Thruster. 1, 1, 1, 1, 1. 2-3 min rest. (85#; 90#; 95#; 95#; 105#(f))
B. Shoulder Press. 2, 2, 2, 2, 2. 2-3 min rest. (55#; 65#; 65#; 67#(f); 65#x1)

For time - PR 7:13

• 20 Thrusters (45#)
• 400m Run
• 20 Burpees
• 10 Thrusters (45#)
• 200m Run
• 10 Burpees 

CF 10-31-12

Power Clean. Work up to a tough set of 3. @ 95#

Prowler Push. 30s nonstop at tough effort. 4-5 minutes rest. x7

CF 10-30-12

Rope Climb Practice
Handstand Push Up Practice

800m run @ 85% effort - 3:58
5 min rest
800m run @ 90% effort - 3:37
5 min rest
800m run @ 95% effort - 3:44

CF 10-29-12

A. Front Squat. 6, 4, 2, 6, 4, 2. 2-3 min rest. (95#; 115#; 125#; 105#; 120#; 130#)

B. Hanging V (or scaled variation). AMSAP in 45s. 45s rest. x5

C1. Burpee Pull Up. AMRAP in 60s. 15s rest. (5; 5; 5; 5; 5)
C2. Double Unders. AMRAP in 60s. 15s rest. x5 (9; 6; 12; 17; 32)

D. Walking Lunges. 100 NOT for time. Slow and steady.

10-27-12

Tough Mudder Carolinas 2012
3 hr 10 min - 11.3 miles
qualified for WTM (placed top 5% finisher)

CF 10-24-12

A1. Touch-n-Go Deadlift. 10, 5, 10, 5, 10, 5. Brief rest. (135#; 155#; 135#; 155#; 135#; 155#)
A2. Box Jumps (20″ after 10, 24″ after 5). AMRAP in 30s. 60-90s rest. x6 (13; 11; 13; 10, 12, 10)

B. 100 Wall Balls for time PR 6:43 @ 14# (increments of 20)

C. Turkish Get Ups. Slow and steady. For a while. (50 reps @ 15#)

CF 10-23-12

10 Rounds for Time - PR 15:04

• 200m Run
• 5 Push Press (75#)

CF 10-22-12

PR Video Wk 10/15 - 10/20  http://youtu.be/k1SFqT8p6-Y

A1. Back Squat. 10, 10, 5, 5, 3. 60s to complete, rest remainder of min (95#; 115#; 125#; 145#; 145#)
A2. Sit Ups. AMRAP in 45s. 75s rest. x5

B1. Pull Ups @ 22×2. 4-6 reps. 60s to complete, rest remainder of minute. (5, 4, 6, 4, 5)
B2. Burpees. AMRAP in 45s. 75s rest. x5 (9, 11, 10, 10, 10)

C. Double Unders. AMRAP in 5 minutes. PR - 48

CF 10-20-12

20 min AMRAP - PR 9 rds + 13

• 10 Thrusters (45#)
• 12 Push Ups

CF 10-19-12 Round 2

A. Clean. Build to a 1 rep max. *new PR 110#*

B. Clean. 4 minute AMRAP @ 90% A. PR - 7 reps @ 100#
3 minute rest

C. Clean. 3 minute AMRAP @ 80% A.  PR - 21 reps @ 90#
3 minute rest

D. Clean. 2 minute AMRAP @ 70% A. PR - 28 reps @ 77#

10-19-12

5k trail run 24:49

10-18-12

4000m Row 16:45??

CF 10-17-12

A. Deadlift. 1 RM (252#) * new PR*
B. Shoulder Press. 1 RM (67#)

For Time:

• 500m row (1:49.2)
• 90s rest with feet in straps
• 500m row (1:51.5)

CF 10-16-12

6 min AMRAP - PR & rds +2

• 1-3 Unbroken Double Under Ladders

2 min rest

AMRAP in 6 minutes - PR 2 rds + 4

• 1-5 Unbroken Toes to Bar Ladders

2 min rest

AMRAP in 6 minutes - PR 0 rds + 4

• 1-5 Unbroken Double Under Ladders

2 min rest

AMRAP in 6 minutes- PR 7 rds + 1

• 1-3 Unbroken Toes to Bar Ladders

CF 10-15-12

Front Squat. 3, 1, 3, 1, 3, 1.  (115#; 125#; 120#; 130#; 125#; 140#(f))
(Last single heavier than anything you’ve ever attempted.)

3 rounds for time - PR 16:18

• 400m Run
• 21 Kettlebell Swings (35#)
• 12 Pull Ups (red band assist)

CF 10-13-12

3 Rounds for Time - PR 15:14

• 30 Wall Balls (14#)
• 30 Burpees

Fun Outside :)

• Team Sled Pushes 3:54 @ 145#
• Large Tire Flips

10-12-12 Round 2

Midnight Madness Race in Wilmington
23:18 - 3 miles
1st place age group
27th place overall finish

CF 10-12-12

Hang Clean.  3, 3, 3, 3, 3.  2-3 min rest. (75#; 85#; 85#; 90#; 100# x 1; 107#x1)
*New PR 107#*

2 Rounds for Time - PR 15:30

• 20 Ground to Overhead (75#)
• 800m Run

CF 10-11-12

Skill Practice: Rope Climb, Handstand Walk, HSPU, Balance

CF 10-10-12

A. Deadlift. 5, 4, 3, 2, 1.  2 min rest. (175; 190; 190; 195; 210)

B. Push Press. 5, 5, 3, 3.  90s rest. (65; 75; 80; 82)

3 Rounds: (1:14.5, 1:12.9, 1:12.5)

• Sled Push (Crack to Crack)
• 200m Run
• Sled Push (Back to the First Crack)
• Rest

3 Rounds:  (1:04, 1:06, 1:03)

• 350m Row
• Rest

CF 10-09-12

20 min AMRAP - PR 7 rds + 13

• 6 Wall Balls (to highest target possible)
• 6 Double Unders
• 6 Toes to Bar
• 6 Double Unders

CF 10-08-12

A. Back Squat. 10, 6, 2, 10, 6, 2. 2-3 min rest (95; 115; 135; 105; 125; 145)

B1. Chest to Bar Pull Ups. AMRAP in 45s. 15s rest.
B2. Push ups. AMRAP in 60s. 30s rest. x3

C. L-Sit (or scaled variation) 30s hold (AMSAP). 30s rest. x5

7 min AMRAP - PR 53
Burpees (jump to touch bar)

CF 10-06-12 Round 2

10 rounds for time - PR 13:49

• 200m run
• 10 overhead squats (50#)

10-06-12

Race 5k 24:58
4th place age bracket
120 / 555 overall

CF 10-05-12

Clean (Power or Squat). 5, 3, 1, 5, 3, 1 (85#; 95#; 100#; 95#, 100# x2; 105#)
*New Max PR 105#*

7 Rounds for time - PR 10:33 @75#

• 7 Power Cleans
• 7 Burpees (with jump over bar)

CF 10-03-12

A. Clean Grip Deadlift. 3, 2, 1, 3, 2, 1. 2 min rest. (165; 185; 205; 165; 187; 200)

B. Shoulder Press. 3, 3, 2, 2. 2 min rest. (55; 65; 60; 57)

 

Prowler Push. Door to door (middle crack to middle crack… but not “and back”) x 15

10-02-12 Round 2

MARSOC Short Card 14:??

CF 10-02-12

15 min AMRAP - PR 3 rds + 12

• 15 Power Snatch (55#)
• 15 Double Unders

CF 10-01-12

A. Front Squat. 5, 3, 5, 3, 5, 3. 2 min rest. (115; 125; 120; 130; 122; 132)

B1. Supinated Grip Chin Ups. AMRAP in 30s. 30s rest.
B2. Dips. AMRAP in 30s. 30s rest. x5

C. Plank. 5 minute hold. (Switch from front to side as needed, but hold for entire 5 minutes)

For time - PR 8:38

• 400m run
• 15 Burpees
• 400m run
• 15 Burpees
• 400m run

CF 09-29-12

20 min AMRAP - PR 6 rds + 1

• 10 Burpee Pull Ups
• 10 Tire Flips

CF 09-28-12

A. Clean. 3, 2, 1, 3, 2, 1. 2 min rest. (95; 100x1; 95; 100x1; 100x1; 102)

*New Personal Record 102#*

 

B1. Push Press. 10 unbroken reps. 10 sec rest. (65; 75; 65)

B2. Kettlebell Swing. 15 unbroken reps. 60s rest. x3 (1 pood)

 

For Time: total time 14:30

• 30 Ground to Overhead - 5:31 @ 75#
• 1 Mile Run

CF 09-26-12

A. Deadlift. 6, 4, 2, 6, 4, 2. 90s rest (155#; 175#; 185# x 1; 155#; 165#; 177#)

 

B. Shoulder Press. 10, 8, 6, 4, 2. 90s rest. (55# x 9; 50#; 55#; 57#; 55#)

 

Sled pushes (door to door and back) x 6 (90# - 25 sec; 90# - 25 sec; 110# - 40 sec; 110# - 30 sec; 140# - 71 sec)

CF 09-25-12

10 min AMRAP - PR 5 rds + 13

• 10 Wall Balls
• 10 Box Jumps

-5 minute rest-

6 min AMRAP - PR 5 rds + 8

• 6 Wall Balls
• 6 Box Jumps

-3 minute rest-

4 min AMRAP - PR 5 rds + 4

• 4 Wall Balls
• 4 Box Jumps

-2 minute rest-

1 Minute Max Wall Balls - PR 20 wall balls
1 Minute Max Box Jumps - PR 10 Box Jumps

*10' target goal for Wall Balls w/ 14 lbs; 30" Box Jumps*

CF 09-24-12

A. Back Squat. 10, 8, 6, 10, 8, 6 (95#; 105#; 125#; 105; 115#; 130#)
3 min rest

3 Rounds:

• B1. Pull Ups. AMRAP in 60 secs. 30 sec rest. (9; 5; 6) - red band assist
• B2. Push Ups. AMRAP in 60 secs. 30 sec rest. (22; 17; 18)

5 Rounds:

C. Toes to Bar. AMRAP in 30 secs. 30 sec rest.  (7; 7; 7; 6; 6)

For time- PR 10:58

• 800m Run
• 20 Burpees
• 800m Run

 

09-22-12

Race
2.45 miles - 19:35

took 1st place

CF 09-21-12

6 Rounds - PR 13:22

• 200m Run
• 5 Power Snatch (55#)

CF 09-19-12

Deadlift. 10 Touch-n-Go reps (light & fast). 60s rest. x5 (95#)

For Time - PR 10:08

• 151 Wall Balls (14 lbs)

2 mins Max Double Unders - PR 39 DU

09-18-12 Round 2

MARSOC Short Card 14:29

CF 09-18-12

Back Squat. 5, 3, 1, 5, 3, 1 (125#; 135#; 145#; 127#; 130#; 150#) PR Max 150#

 

10 min AMRAP - PR 5 rounds

• 5 Pull Ups (red band assist)
• 5 Push Ups (on rings)

Planks / Front leaning rest on rings

• 5x 20 sec
• max set - PR 1:15

CF 09-17-12

For time - PR 18:39

• 30 Push Press (65#)
• 30 Burpee Box Jump (24", no push up)
• 30 Push Jerk (65#)
• 30 Burpee Box Jump (24', no push up)
• 10 G2O (65#)

CF 09-15-12

Saturday "Fun" Day

15 min Airdyne sprints

• 20sec ON
• 40sec OFF

Prowler 90# - to street and back(3 person team) - For Time 3:30???

• 10sec ON
• 20sec OFF

CF 09-14-12

For Time - PR 22:12
5 rounds:

• 10 OH Sqt (45#)
• 10 Thrusters (45#)

immediately into
5 rounds:

• 10 OH Sqt (45#)
• 10 Burpees

09-13-12

MARSOC Short Card - PR13:21

Practice Rope Climbing technique 5 x 16'

CF 09-12-12

AM:
7 mile run - 1 hr 13 min (9:02 pace)

PM:
3 rounds for time - PR 17:32

• 5 Deadlifts (185lbs)
• 10 Pull Ups (blue+purple band assist)
• 20 Box Jumps (24″)
• 400m Run

CF 09-11-12

Front Squat 10-2-10-2-10 (95#; 115#; 95#; 115#; 95#)

15 min AMRAP - 3 Rds + 2 DU

• 20 Wall Balls (14 lbs)
• 10 T2B
• 10 Double Unders

CF 09-10-12

Shoulder Press 6-6-4-4-2-2 (55# x2; 57.5# x2; 60#; 57.5#)

3 Rounds (10+5; 7+7; 5+5) @45#
AMRAP Shoulder Press (tough weight)
immediately into
AMRAP Push Press (same weight)

7 min AMRAP - PR 4 rounds + 7 PC

• 7 Hang PC (65#)
• 40 ft Burpee Broad Jump

**Did my very first unassisted Kipping Pullup!!!!!**

CF 09-08-12

Thruster. Build to a tough single FAST. - PR 90#

3 rounds for time - PR 24:01

• 30 Thrusters (45# (first 11 of 1st round @ 65#))
• 800m Run

CF 09-07-12

Snatch practice

For Time - PR 9:20
30 Snatches (50#)

6 min AMRAP - PR 8 sets
6 unbroken strict pull ups

CF 09-05-12

Deadlift 5-5-5 (155#, 175#; 185#)
*As many HSPU as possible after each set

15 min AMRAP - PR 6 rounds

• 10 Deadlift (105#)
• 10 Push Ups
• 20 Box Jumps (20″)

09-04-12 Round 2

MARSOC Short Card 14:30

CF 09-04-12

Overhead Squat 3-2-1-3-2-1 ( 75#; 85# x1; 95#; 80#; 90#; 95#)

4 Rounds - with a 2:30 timer

• 30s OH Sqt (moderate weight, unbroken and fast) @45# (11; 13; 13; 12)
• 200m run (like you’re being chased)
• Burpees in remaining time (15; 16; 14; 14)
• 5 minute rest

2 Rounds - 1 minute

• GHD Sit Ups (16; 18)

CF 09-03-12

12 minutes AMRAP - PR 8 rds +3 DL (75#)

• 9 DLs
• 6 Hang PC
• 3 S2O

3 sets TtR (15; 10; 10)

2.17 mi Run - 19:20

CF 09-01-12

For Time - PR 15:37

• 400m Run
• 30 Wall Balls
• 10 Burpees
• 400m Run
• 20 Wall Balls
• 20 Burpees
• 400m Run
• 10 Wall Balls
• 30 Burpees

Prowler Pushes

• 3x 75 feet @ 95 #
• 2x 75 feet fast sprint @ 50#

CF 08-31-12

Hang Snatch Practice

 

10-9-8-7-6-5-4-3-2-1 PR 21:16

• Hang Squat Snatch (45#)
• Clapping Push Up (mod on knees)

For 5 minutes - PR 5 sets

As many sets of 5 unbroken strict pull ups as possible

08-30-12

MARSOC Short Card 14:50

CF 08-29-12

20 Minutes Total…
10 minutes AMRAP - PR 6 rds + 3 DL

• 6 Deadlifts (135#)
• 10 Toes to Bar

at 10:00 min…
800m run

AMRAP in the remaining time - PR 4 rds + 1 PC

• 3 Power Cleans (85#)
• 5 Burpees

CF 08-28-12

Back Squat 15-10-5-20 (95#; 115#; 125#; 95#)

30s Airdyne Sprint. 2 min rest. x4 (21; 20; 20; 20)

30s Row Sprint. 2 min rest. x4 (145m; 147m; 144m; 146m)

CF 08-27-12

Push Jerk 3-2-1-3-2-1 (65#; 85# fail; 75# x2; 80#; 70#; 80#; 85#)

For Time - PR 6:49
30 Power Clean & Jerks (75#)

3 Rounds:

• L-Sit. As many seconds as possible (13; ?; ?)
• Ring Dips. As many reps as possible (4; 3; 2)

CF 08-25-12 Round 2

Thruster. Build to a tough single fast. - PR 90 lbs

20 minute AMRAP - PR 6 rds + 7 CLN

• 10 Hang Squat Clean (55 lbs)
• 10 Burpee Box Jumps (24″)

90 lbs Prowler x3

CFR 08-25-12

Snatches - 5 on the min every min for 10 min (50 lbs)

10 min AMRAP Ladder - PR 8 rounds

• 1 P/U (blue band assist)
• 1 Dumbell Snatch - each arm (15 lbs)
• 2 P/U
• 2 Dumbell Snatches
• etc

CF 08-24-12

For Time - 4:57
10-8-6-4-2

• Deadlift (155 lbs)
• HSPU (6" assist)

30 Turkish Get Ups (15 lbs Kettlebell)

CF 08-23-12

Snatch & Mobility Skills Class

12 min AMRAP

• 10 Hang Snatches (35 lbs)
• 10 Over the Bar burpees
• 10 Toes thru Rings

CF 08-22-12

For Time - PR 16:55; 28

• 800m Run
• 30 Thrusters (55 lbs)
• 400m Run
• 15 Thrusters (55 lbs)
• As Many Toes Through Rings as Possible in 2 minutes

_____
2 scores:
1. Total time for completion
2. Total number of Toes thru Rings
The 2 minute timer starts when you begin your first rep of Toes Through Rings.

CF 08-21-12

Front Squat 3-2-1-1-1 (105 lbs; 115lbs; 125 lbs; 130 lbs; 135 lbs)

20s Airdyne Sprint. 2 min rest. x5 (14; 14; 15; 14; 14 RPMs)

20s Row Sprint. 2 min rest. x5 (95m; 96m; 97m; 97m; 98m)

CF 08-20-12

Power Snatch Practice (1 Hang Power Snatch + 1 Power Snatch) x 5

5 Rounds For Time - PR 8:22

• 5 Power Snatch (55 lbs)
• 10 Pull Ups (blue band assist, last 2 rds blue + purple band assist)

Planks. Walking Front Plank 1 min and Sides 1 min each.

CF 08-18-12 Round 2

Partner WOD
15 min AMRAP:

• Partner 1 - 10 KBS; 10 squats
• Partner 2 - 200m weighted run (25 lbs)
• switch

CFR 08-18-12

W/U: 500m Row

WOD 1 - PR 4:41

12-9-6-3

• DL (155 lbs)
• HSPU (7" assist)

Rest 3 min

WOD 2 - PR 7:15

3 Rounds for Time:

• 20 plate rotations (25 lbs)
• 10 burpee wall balls (14 lbs)

CF 08-17-12

Deadlift Ladder - One DL, each min on the min, increasing by 10 lbs each min until failure
Starting weight 105 lbs - PR Max 230 lbs

12 min AMRAP - PR 9 rds + 5 HSPU

• 5 HSPU
• 15 Hollow Rocks

CF 08-15-12

10 Rounds for Time - PR 28:34

• 200m Run
• 5 Box Jumps (30″)
• 10 Burpees

08-14-12 Round 2

MARSOC Short Card - 15:10

CF 08-14-12

Overhead Squat. 3-3-3-3-3 (65lbs; 70 lbs; 70 lbs; 75 lbs; 80lbs) 

60s Airdyne - PR 39 RPM

60s Rest

500m Row - PR 1:51

5 sets max Toes thru Rings. Rest as needed. (9; 10; 10; 8; 10)

CF 08-13-12

Power Clean 1-1-1-1-1 (75 lbs; 85 lbs; 95 lbs; 105 lbs failed attempt; 95 lbs)  PR - Power Clean Max 95 lbs

ALAP - PR 15 Pull Ups / 16 min
Perform 3 Power Cleans during odd minutes,
Perform (x+1) Pull Ups during even minutes, where x is equal to the number of full minutes that have elapsed.

• Minute 1: 3 Power Cleans
• Minute 2: 2 Pull Ups
• Minute 3: 3 Power Cleans
• Minute 4: 4 Pull Ups
• Minute 5: 3 Power Cleans
• Minute 6: 6 Pull Ups
• etc…

(75 lbs Power Cleans; green band assist for pull ups)

CFR 08-11-12

W/U: 500m Row

8 Rounds For Time - PR 30:54

• 5 C&J (65 lbs)
• 10 Pull ups
• 5 Box Jumps (24")
• 10 T2B

CF 08-09-12

Hang Power Snatch 1-1-1-1-1 (45 lbs; 50 lbs; 55lbs; 45 lbs; 50 lbs)

For Time - PR 10:40

10-8-6-4-2

• Hang Power Snatch (45 lbs)
• Chest to Bar pull up (green + purple band assist)

Core Work: 50 GHD Sit-Ups.

CF 08-08-12

For Time - PR 19:44; 60

• 25 Ground to Overhead (65 lbs)
• 400m Run
• 25 Ground to Shoulder (65 lbs)
• 400m Run
• 25 Shoulder to Overhead (65 lbs)
• 400m Run
• As Many Air Squats as Possible in 2 Minutes

___
2 scores:
1. Total time of completion
2. Total number of air squats
The 2 minute timer for air squats begins when you start squatting.

08-07-12 Round 2

MARSOC Short Card - PR 13:10

CF 08-07-12

Back Squat 5-4-3-2-1-5 (95 lbs; 105 lbs; 115 lbs; 135 lbs; 145 lbs; 95 lbs) PR - B SQT Max 145 lbs

 

6 minute AMRAP - PR 4 rounds + 6 DU

• 6 Double Unders
• 6 Burpees

Core Work: 50 Hollow Rocks

CFR 08-04-12

W/U: 500m Row

"Cindy" - PR 15 + 5
20 min AMRAP

• 5 Pullups (blue & purple band assist)
• 10 Push Ups
• 15 Squats

CF 08-03-12

Deadlift 5-4-3-2-1 (155 lbs; 175 lbs; 185 lbs; 195 lbs; 205 lbs)  PR - DL Max 205 lbs

12 Min AMRAP - PR 8+5 DL

• 1 Deadlift
• 3 HSPU
• 2 Deadlifts
• 3 HSPU
• 3 Deadlifts
• 3 HSPU
• 4 Deadlifts
• 3 HSPU
• 5 Deadlifts
• 3 HSPU
• etc...

(155 lbs Deadlift; 8" assist HSPU)

CF 08-01-12

5 Rounds For Time - PR 19:13

• 400m Run
• 15 Overhead Squats (45 lbs)

07-31-12 Round 2

MARSOC Short Card - PR 14:00

CF 07-31-12

F SQT 10-8-6-4-2-10; 90 sec rest between sets (65 lbs; 75 lbs; 85 lbs; 95 lbs; 105 lbs; 65 lbs)

GHD Sit Ups - 5 sets of 12.

Unbroken KBS Ladder for time  1 => 10 => 1  PR 9:36 (35 lbs)

CF 07-30-12

3 Rounds - PR 174 total reps
This is a five minute round; one minute at each station with 15 sec transition between stations.  A one minute break is allowed before repeating.

• Pull Ups: green band assist (15; 9; 9)
• Box Jumps: 20" (22; 15; 14)
• Power Cleans: 65 lbs (10; 7; 8)
• Push Press: 55 lbs (13; 12; 10)
• Burpees (11; 9; 10)

CFR 07-28-12

W/U: 500m Row

7 min AMRAP - PR 12th set; 9 thrusters completed
3, 6, 9, 12.......

• 55 lb Thruster
• Chest to Bar Pullups

Snatch technique work (45 lbs)

Core Work: 50 GHD Situps

CF 07-27-12

Snatch Grip Deadlift  6, 4, 2, 6, 4, 2 @ 41×1 - PR 115 lbs; 135 lbs; 145 lbs

Behind the Neck Split Jerk. Practice and Heavy Singles - 1 RM 85 lbs

60 Burpees for Time - PR 5:24

CF 07-26-12

For time - PR 30:30

• 800m Run
• 70 Burpees
• 60 Sit-ups
• 50 KBS (30 lbs)
• 40 Pull-ups (chair assist)
• 30 Handstand push-ups (sub decline pushups on 16" bench)
• 800m Run

CF 07-25-12

For Time - PR 17:50; 25

• 15 Box Jumps (30″)
• 800m Run
• 30 Box Jumps (24″)
• 400m Run
• 60 Box Jumps (20″)
• 200m Run
• As Many Wall Balls as Possible in 2 Minutes

——
2 scores:
1. Total time of completion
2. Total number of wall balls
The 2 minute timer for wall balls begins when you pick up the medicine ball.

07-24-12

MARSOC Short Card - 15:40

CF 07-23-12

4 Sets Max - PR 12/12; 10/10; 8/12; 7/11

• Strict Pull Ups (pronated, mixed, mixed, supinated) (green band assist)
• Each set followed by max set of push ups

Hang Power Snatch Tech Work

20 Hang Power Snatch for time (35 lbs) - PR 2:14

CF 07-20-12

10 min AMRAP Burpee Challenge - PR 80 Burpees

CFR 07-18-12 Round 2

W/U:

• 10 wall balls (14lbs)
• 50 air squats
• 50 double unders (sub 150 reg)

WOD 1 For Time - PR 2:20
30 Bench Press (55 lbs - NOTE: last 10 partner assist)

WOD 2 For Time - PR 20:20

• 50 Sledge Hammers
• 40 SDLHP (1 pood)
• 30 Push Press (55 lbs - NOTE: failed attempt at 65 lbs)
• 20 Box Jumps (24")
• 10 Chest to Bar Pull Ups (Blk band assist)
• 50 Sledge Hammers
• 400m Run

CF 07-18-12

W/U: 200m Run

4 Rounds For Time - PR 19:47

• 200m run
• 25 wall balls (14 lbs)
• 25 box jumps (20")

07-17-12 Round 2

MARSOC Short Card - 16:00

CFR 07-17-12

W/U: 500m Row

WOD 1: "Grace" - PR 3:40
30 reps 65 lbs C&J

10 min Break

WOD 2
12 min AMRAP - PR 2 rounds + 5

• 12 T2B
• 10 HSPU "PVC" (sub decline pushups)
• 5 DL (135 lbs)

CF 07-16-12 ROUND 2

Power Clean Practice

 

15 min AMRAP - PR 13 + 13

• 1 Power Clean
• 2 Pull Ups
• 3 Power Cleans
• 4 Pull Ups
• 5 Power Cleans
• 6 Pull Ups
• etc….

(65 lbs Power Clean; Green Band assist on Pullups)

 

Core Work: 1 min Front Plank, 1 min Left Side Plank, 1 min Right Side Plank

CFR 07-16-12

W/U: 500m Row

"Elizabeth" - PR 7:20

21-15-9

• Clean (Hang Power Clean 55 lbs)
• Ring dips (assist - toe on ground)

Core Work:

• 50 GHD Situps
• 50 Hollow Rocks

Skillwork:

• 50 Kipping Pull Ups (blue band assist)
• 25 Pull Ups (black band assist)

CF 07-14-12

AMRAP 20 min - PR 6 rounds + 8

• 12 Overhead SQ (35 lbs)
• 8 thrusters (35 lbs)
• 200m Run

CFR 07-13-12

W/U: 20 Wall Balls (16 lbs)

For Time - PR 14:10

• 1000m Row
• 45 Thrusters (45 lbs)
• 1000m Row

Core Work - For Time - PR 3:00
100 Ab Mat Situps

CF 07-12-12 Hero WOD

1/2 Murph - PR 26:58

For time

• 800m Run
• 50 Pull-ups (chair assist)
• 100 Push-ups
• 150 Squats
• 800m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with an 800m run.

CF 07-11-12

W/U - 1000m row

For Time - PR 7:32

21-15-9

• 95 lb Deadlift
• Ab-mat Situps

 

Core Work: 3 Rounds

• 20 sec Front Plank
• 20 Flutter Kicks
• 20 Hello Dollies

CFR 07-10-12

W/U: 1000m Row

3 Rounds For Time - PR 17:20

• 25 Jump Squat
• 25 Push Press (45 lbs)
• 400m Run

3 Max Sets - L Sits (sub tuck sits) (50, 40, 40 count)

CFR 07-07-12

W/U

• 400m run
• 2 rounds sprints with: 1 pood KB, 16 lb Medicine Ball, 25 lb Bumper plate

Partner WOD
15 min AMRAP - Team PR 65 Wall balls
Pacesetter 400m Run

• 5 Wall balls
• 10 Burpees

Partner runs 400m to set pace, while other team member cycles through wall balls then burpees.  total count taken wall balls only.


3 Max Sets - L sits (sub tuck sits) (55, 45, 40 count)

5 Max Sets - Kipping pull ups (green band assist) (10, 7, 5, 3, 3 count)

CFR 07-06-12

W/U: 1000m Row

"Fight Gone Bad" - 4 Rounds (PR 3rd Round Rep Ct = 62)
This is a five-minute round from which a one-minute break is allowed before repeating.

• Wall-ball: 14 lbs, 10 ft target (Reps)
• SDLHP: 45 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 45 pounds (Reps)
• Row: (Calories)

CFR 07-05-12

W/U - 1000m row

STRENGTH

• Max Set: Deadlift: PR 185 lbs

For Time - PR 9:30
21-15-9

• 95 lb Deadlift
• 45 lb F SQT

Core Work: 3 Rounds

• 20 Glute Ham Situps
• 20 Flutter Kicks 
• 20 Hello Dollies 

CF 07-04-12

800m Run

For time - PR 34:00

• 70 Burpees
• 60 Sit-ups
• 50 KBS (30 lbs)
• 40 Pull-ups (chair assist)
• 30 Handstand push-ups (sub decline pushups on 16" bench)

800m Run

07-03-12 ROUND 2

MARSOC Short Card - PR 14:30

CFR 07-03-12

For Time - PR 6:30
21-15-9 reps

• 45 lbs Thruster
• Ab Mat Situps

Core Work: 100 Hollow Rocks

07-01-12

MARSOC Short Card - PR 14:40

CFR 06-30-12

Fundamentals Review

Chipper - for time  PR 11:50

• 10 Pull Ups (green band assist)
• 20 SDLHP 1 pood
• 30 Burpees
• 40 KBS 1 pood
• 50 Air Squats
• 400m run

Fundamentals Test Out Completed- (NOTE: need to work medicine ball cleans)

CFR 06-28-12

Fundamentals Review: Deadlift Series (incl SDLHP); Medicine Ball Cleans

10 min AMRAP: PR 3 rounds + 12

• 5 Deadlift (45 lbs) 
• 7 Box Jump (18")
• 9 SDLHP (45 lbs) 
• 11 Push Press (45 lbs)  

Skillwork: Olympic Lifts - Snatch & Overhead Squat

CFR 06-27-12

Fundamentals Review: Press

Baseline 2: 3 Rounds for time - PR 11:45

• 400m run
• 5 KTE
• 10 Push Press (45 lbs)

Core Work: 2 Rounds - 30 sec rest each round

• 30 sec Front Plank
• 30 sec Left Plank
• 30 sec Right Plank

Skillwork: Olympic Lifts - Push Jerk & Split Jerk (45 lbs)

CFR 06-23-12

Fundamentals Review: Squats

Baseline 1: PR 6:50

• 500m row
• 40 Squats
• 30 Situps
• 20 Pushups
• 10 Pullups

Skillwork: Muscle-ups

CF 06-22-12 Hero WOD

Murph - PR 1:21:14

For time

• 1 mile Run
• 100 Pull-ups (chair assist)
• 200 Push-ups (mod - on knees)
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

CFR 06-21-12

W/U 400m Run & Agility Exercises

 

15 min AMRAP - Team PR 327

• SDLHP w/ KB - PR 16kg 
• 200m Run
• Air Squats

Every 1 min, all team members do 5 pushups.  Total count taken SDLHP only.  Rotation occurs to next station when team member completes 200m run.

100 Situps

Skill Work: Kipping Pullups

CFR 06-20-12

W/U 400m Run & Agility Exercises

3 Rounds for Time - PR 24 min

• 10 HSPU (assist)
• 20 Burpees
• 30 KBS (25 lbs)
• 400m Run

Skill Work: Muscle Ups

06-09-12 to 06-18-12

06-18-12 CFR
W/U

• 250m row
• 10 Back Extension
• 10 Glute Ham Situps

STRENGTH

• Max Set: Back Squat: PR 110lbs

SKILL WORK: Clean

12 min AMRAP: PR 8 rounds +1

• 3 Cleans (45 lbs)
• 6 Squats
• 9 P/U
• 12 D/U sub 36 singles

ROW 500 x 500 x 250 (rest in between sets as long as takes to row set)

_________________________________________________

Sat 06-09-12 CFR

Modified HOPE - (3 Rounds) - PR 499

• Burpees
• Jump Rope
• Box jump, 18" box
• Ring Rows

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

__________________________________________________

Sun 06-10-12 CF

20 Min AMRAP - PR 9 Rounds

• 5 Pull ups (chair assisted)
• 10 P/U
• 15 Squats (30 lbs)

__________________________________________________

Wed 06-15-12 CFR

W/U 400m Run

Partner Sets - 4 Rounds

• 400m Run
• 75 Situps
• 50 Lunges (16 lbs)
• 25 KBS (15 lbs)

__________________________________________________

Thurs 06-14-12 CFR

W/U

• 400m Run
• 3 Rounds
• 10 Jumping Jacks
• 7 P/U
• 5 Squats

PH 1 - 30 Wallballs as high as possible (5 sec rest between)
PH 2 - "Lynne" - 5 Rounds

• Bench
• Pullups (blue band assist)

PH 3 - Core Work / Cool Down - 3 Rounds

• 30 sec Front Plank
• 30 sec Left Plank
• 30 sec Right Plank
• 20 Flutter Kicks

_________________________________________________

Fri 06-15-12 RUNNING

3.09 miles  35:12

_________________________________________________

Sat 06-16-12 CFR

PH 1 - W/U
PH 2 - Deadlift Series
PH 3 - Partner AMRAP

• 10 SDLHP
• 5 Burpees
• Bear Crawl
• 10 Situps
• Bear Crawl
• (SWITCH)