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)

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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.

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Sun 06-10-12 CF

20 Min AMRAP - PR 9 Rounds

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

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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)

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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

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Fri 06-15-12 RUNNING

3.09 miles  35:12

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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)