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Tuesday, July 31, 2012

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)

Monday, July 30, 2012

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)

Sunday, July 29, 2012

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

Friday, July 27, 2012

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

Thursday, July 26, 2012

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

Wednesday, July 25, 2012

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.

Monday, July 23, 2012

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

Saturday, July 21, 2012

Thursday, July 19, 2012

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

Wednesday, July 18, 2012

Tuesday, July 17, 2012

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)

Monday, July 16, 2012

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)

Sunday, July 15, 2012

CF 07-14-12

AMRAP 20 min - PR 6 rounds + 8
  • 12 Overhead SQ (35 lbs)
  • 8 thrusters (35 lbs)
  • 200m Run

Friday, July 13, 2012

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

Thursday, July 12, 2012

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.

Wednesday, July 11, 2012

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

Tuesday, July 10, 2012

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)

Saturday, July 7, 2012

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)

Friday, July 6, 2012

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)

Thursday, July 5, 2012

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 

Wednesday, July 4, 2012

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

Tuesday, July 3, 2012

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