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Tuesday, July 31, 2012
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)
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.
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.......
Core Work: 50 GHD Situps
7 min AMRAP - PR 12th set; 9 thrusters completed
3, 6, 9, 12.......
- 55 lb Thruster
- Chest to Bar Pullups
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
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
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.
- 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.
Tuesday, July 24, 2012
Monday, July 23, 2012
CF 07-23-12
4 Sets Max - PR 12/12; 10/10; 8/12; 7/11
20 Hang Power Snatch for time (35 lbs) - PR 2:14
- Strict Pull Ups (pronated, mixed, mixed, supinated) (green band assist)
- Each set followed by max set of push ups
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:
30 Bench Press (55 lbs - NOTE: last 10 partner assist)
WOD 2 For Time - PR 20:20
- 10 wall balls (14lbs)
- 50 air squats
- 50 double unders (sub 150 reg)
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
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")
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
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….
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
"Elizabeth" - PR 7:20
21-15-9
- Clean (Hang Power Clean 55 lbs)
- Ring dips (assist - toe on ground)
- 50 GHD Situps
- 50 Hollow Rocks
- 50 Kipping Pull Ups (blue band assist)
- 25 Pull Ups (black band assist)
Sunday, July 15, 2012
Friday, July 13, 2012
CFR 07-13-12
W/U: 20 Wall Balls (16 lbs)
For Time - PR 14:10
100 Ab Mat Situps
For Time - PR 14:10
- 1000m Row
- 45 Thrusters (45 lbs)
- 1000m Row
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
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
3 Rounds For Time - PR 17:20
- 25 Jump Squat
- 25 Push Press (45 lbs)
- 400m Run
Saturday, July 7, 2012
CFR 07-07-12
W/U
Partner WOD
15 min AMRAP - Team PR 65 Wall balls
Pacesetter 400m Run
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)
- 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
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.
"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
21-15-9
STRENGTH
- Max Set: Deadlift: PR 185 lbs
21-15-9
- 95 lb Deadlift
- 45 lb F SQT
- 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)
Tuesday, July 3, 2012
CFR 07-03-12
For Time - PR 6:30
21-15-9 reps
Core Work: 100 Hollow Rocks
21-15-9 reps
- 45 lbs Thruster
- Ab Mat Situps
Core Work: 100 Hollow Rocks
Sunday, July 1, 2012
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