12-26-13

A. Squat Snatch. 20 singles with 75#.  Rest as needed between reps.

B. Shoulder Press 3, 3, 2, 2. 3 min rest (60, 65, 70, 72)

C1. Push Press. 10-12 reps. 1 min rest. (65, 65, 70, 75, 75)
C2. Toes to Bar. AMRAP Unbroken. 3 min rest. (11, 9, 9, 11, 11)
x5

12-24-13

A. TnG Power Clean 95#. 3 reps on the min for 10 min.

B. Front Squat @ 4040. 6-8 reps. 2 min rest. x5 (95, 100, 105, 110, 115)
+
"Karen" 150 Wall Balls for time (14# to 9ft) - 9:57 (35, 25, 20, 20, 10, 10, 10, 10, 5, 5)

(For PC...work good bar path just like snatch / double knee bend / "sitting" the bar back to the ground instead of just bending over)
(For WB... big set then chip away with short breaks... no pacing at the beginning)

12-23-13

A. Muscle Ups. Practice however you want.

B. HSPU. 20 Kipping reps not for time with the 10# plate under AbMat.
+
10 Rounds for time - 12:??
3 CTB Pull Ups
3 Ring Dips

12-21-13

12 Days of X-Mas - 37:49

• 1 Forward Roll
• 2 Burpees
• 3 FS (95/65)
• 4 PP (95/65)
• 5 Thrusters (95/65)
• 6 PC (95/65)
• 7 T2B
• 8 WB
• 9 Clapping Pushup
• 10 Overhead Walking Lunges (45/25)
• 11 Double Unders
• 12 Burpee Box Jump Overs

12-20-13

A. 1 RM Squat Clean - 130#; 135# Hang Squat Clean

B. 30 Thrusters for Time (95#) - 4:50

C. 1 mile run - 8:25

12-18-13

For time - 5:29

• 250m row
• 15 KBS 1.5 pood
• 25 Burpees
• 15 KBS
• 250m row

Snatch technique work - 1 hr - final weight 85#

12-17-13

A. Kipping HSPU. 2 reps on odd mins / 1 rep on even mins. x 16 sets.  If you fail 2, drop to 1.  If you fail 1, work on negatives.

 

B. Push Jerk x 2 / Split Jerk x1. EMOM x 10. (moderate loads, but building throughout) (65, 70, 75, 80, 85, 90, 95, 100, 105, 110)

+

3 rounds for time - 3:41

• 15 Unbroken GHD Sit Ups
• 10 Box Jumps 20"

12-16-13

"Cindy" - 17 rds + 9
20 min AMRAP:

• 5 Pull-up
• 10 Pushup
• 15 Squats

12-14-13 Legacy Series: Sandstorm

27

Diddly Squats Down East Athletics

20th 1365

22th 38:39.0

23th 173

28th 12:08.0

N/A

99

12-11-13

A. Deadlift. Build to 255-265 quickly (265 only if 255 feels easy... then we can determine a good opening weight for Saturday... something heavy but you're confident you can get.) (275#)

 

B. Any skill work you would like to practice for Saturday... nothing "fatigue-based" and nothing that would aggravate your shoulder ... i.e. no high rep sets of TnG snatches, good rests for HS walks trying to cover good distances each attempt, try a bar muscle up or a few if shoulder is good, but if they're not close, don't attempt too many.

C. 800m run.. start off easy.. increase intensity throughout and try to finish at about 90% effort.

12-10-13

200m run w/ sandbag

10 burpees

200m run

2:30 rest

x6 (2:30; 2:40; 2:35; 2:37; 2:43; 2:43)

(rest 5 min between 3 and 4)

12-09-13

A. Thrusters 65#. 5 reps EMOM x 6 (bar stays off ground for entire 6 min)

 

B1. TnG Power Snatch with axle 70# cluster. 4.4.4. rest 20s after every 4.

B2. Handstand Walk 40 feet.  4 attempts max. 2 min rest. x4

(work on catching snatches with arms locked out... no press outs)

12-07-13

A. Power Clean & Jerk. Build to a 3rm.  Must be complete in 25s or less (105#)
+
10 min AMRAP - 5 rds + 18
15 Power Clean 65#
30 Double Unders

12-06-13

AM
Deadlift. Build to a tough 1 with "smooth" form
+
For time
800m run w/ sandbag
40 burpees
800m run

PM
Fran 8:47

12-04-13

A. HSPU. 10-15 negatives as slow as possible. rest as needed... stop if you can't control them any more.
B. HSPU. Kipping practice. 5-10 mins.
C. Muscle Up.  Try a few on the high rings.  Then 20+ reps on low rings, slightly higher than last week.
D. CTB Pull Up. AMRAP sets of 3 unbroken in 6 min (9 sets)

12-03-13

A. Front Squat @ 3030. 4-6 reps. 3 min rest. x5 (105, 110, 115, 115, 115)
+
15-12-9-6-3 (13:05)
Axle Power Snatch 65#
Lunge across mats after each set

12-02-13

Row 500m @ 1:55
2 min rest
x8
(8 min rest between sets 4 and 5)
(rest 5 min if you go over 1:57... if you go over 1:57 twice, end it)
(1:53.1, 1:54.1, 1:52.7, 1:52.8, 1:52.1, 1:52.0, 1:51.6; 1:48.6)

11-30-13

A. Deadlift TnG 5 gauntlet; beginning at 175# add 10# per min until failure (don't hang onto sloppy reps, just go 95%ish) (175; 185; 195; 205; 215; 225)
+
21-15-9 (5:30)

• Deadlift 125#
• Burpees

11-29-13

A. Back Squat 50-60% 1RM. 3 reps EMOM x 10. (no lean) (95#)
+
For Time - "Jackie" - 11:19

• 1000m row
• 50 Thrusters (45#)
• 30 pull-ups

11-27-13

Airdyne 30s @85%
Airdyne 30s@50%
x30
rest 5 min between 10/11 and 20/21

11-26-13

A. Front Squat @3030. 6-8 reps. 2-3 min rest x5 (as light as needed to keep tempo and no lean)
(95, 95, 100, 100, 105)

B1. AMRAP Hang Power Clean 85# in 20s. 40s rest (fast and explosive.. no wide feet.  no limbo)
(12, 11, 12, 11, 12)
B2. AMRAP Double Unders in 20 s. 40s rest (27, 32, 29, 35, 37)
x5

C. Back Extension @30x0. 10-12 reps. 2 min rest x5

11-25-13

A. Push Jerk x2 / Split Jerk x1, every 90s x 10 sets (75, 80, 85, 90, 95, 100, 105, 110, 110, 110)

B. HSPU. 10 Negatives as slow as possible w/ 25# plates on side of ab mat. rest as needed

C. HSPU. Kipping practice 5-10 min

D. Muscle Up. 20+ reps on the low rings, using as little feet as you have to.

E. Burpees. AMRAP in 20s. 40s rest. x7 (fast and explosive) (8, 8, 8, 8, 8, 8, 8, 8)

11-16-13 to 11-23-13

11-23-13
Turkey Trot 8k


11-22-13
A. 3 RM Hang Squat Clean (130#)

B. 2 RM Shoulder Press (77#)

C. 1 RM Front Squat (160#)

D. 500m Row - 1:39.5


11-20-13
For Time - 14:02

• 36' HS Walk
• 4 DL (365 / 250)
• 36' HS Walk
• 3 DL (365 / 250)
• 36' HS Walk
• 2 DL (365 / 250)
• 36' HS Walk
• 1 DL (365 / 250)

For Time - 8:15

• 50 DUs
• 25 Burpees
• 50 DUs
• 25 Burpees
• 50 DUs

11-19-13
3 rounds - 24:06

• 800m run
• 30 Wallballs
• 60 DUs

11-18-13
A. Hang Squat Snatch x3 / Hang Squat Snatch (below knee) x2 / Hover Snatch x1
x5 (55, 60, 65, 70, 75)

B1. Clean Pull 3, 3, 2, 2 (125, 130, 135)
B2. Bench Press. AMRAP (90#) (7, 6, 7)

C. T2B. AMRAP 8 min (72 reps)


11-16-13
Deadlift - build to a tough 3 (275#)
+
w / partner
800m run
rest
400m run
rest
200m run
rest
x3

CF 11-15-13

A. Squat Clean - 10 singles @90-95% 1 RM (115-130#) new PR

For Time - 12:20

• 12 Thrusters (145 / 100)
• 15 Pullups
• 9 Thrusters
• 15 Pullups
• 6 Thrusters
• 15 Pullups
• 3 Thrusters

CF 11-13-13

Skills Practice

• MAX pistols in 90 sec
• MAX DU in 1 min
• MU practice

MAX meters Row 1 min - 320 m

CF 11-12-13

12 min AMRAP

• 200m run
• 10 KBS (53#)
• 10 BJ

-5 min rest -

12 min AMRAP

• 300m row
• 7 burpee
• 11 GHD situps

- 5 min rest -

12 min AMRAP

• 90 s airdyne
• 10 DL (105 / 155)
• 15 Air Squats

CF 11-11-13

Squat Snatch Cluster 1.1.1 x5 20 sec rest between sets (65, 67, 70, 75, 80)

For Time - 16:49

• 12 pullups (CTB)
• 20 squat clean thruster (95/65)
• 12 pullups (CTB)
• 15 squat clean thruster
• 12 pullups (CTB)
• 10 squat clean thruster
• 12 pullups (CTB)

11-03-13 to 11-09-13

11-08-13
A. Squat Clean x1, Hang Squat Clean x2, Front Squat x3
5 complexes (85, 95, 105, 115, 125)
B. Thrusters 1, 1, 1, 1, 1 (85, 95, 105, 110, 115)
C. Push Press 3, 3, 3 (95, 95, 100)
+
3 Rounds for Time - 9:11

• 17 Thrusters (75/55)
• 17 Burpees

11-06-13
Skill Work

1000m Row for Time - 3:39.8


11-04-13
A. Snatch 1 RM (85#)

B. Wtd Pullup 1 RM
+
6 Rounds - 19:30

• 5 Hang Squat Clean (105#)
• 10 Pullups

10-27-13 to 11-02-13

11-02-13
Death by Burpee Box Jump - 10 rds + 9
- 2 min Rest -
2.3 mi Run - 23:14
Skill Work


11-01-13
A. Squat Clean 1 rep every 45 sec x 15 (75-85% 1RM) (105#)

B. Back Squat 5x3 (light weight & fast) (125, 135, 145)

C. Push Press 3x5 (100, 105, 110x3)
+
5 Rounds for Time - 13:08

• 5 DL (275 / 185)
• 10 Burpees
• 15 WB

10-30-13
Skill Work
15 min Easy Row 

10-29-13
10 min AMRAP

• 200m Row
• 10 GHD Sit ups
• 10 Back Ext

 - 5 min Rest -
10 min AMRAP

• 250m Row
• 30 s side bridge L/R
• 30 s side bridge L/R

- 5 min Rest -
10 min AMRAP

• 1 min AD
• 10 reverse Wall Ball
• 10 jump switch lunge

10-28-13
"Cindy" - 15 rds + 10 

10-20-13 to 10-26-13

10-26-13
6-12-18-12-6  17:22

• DL (225 / 155)
• TtB
• Burpee over Bar

10-25-13
Squat Clean 1 RM - 125#
30 Thrusters For Time - 5:34 (95#)
1 mi Run - 8:32 


10-23-13
250m Row
15 KBS (2 / 1.5)
25 Burpees
15 KBS
250m Row
- 12 min rest -
x3  (5:38, 6:18, 6:47)

10-22-13
Squat Snatch 20 reps @ 90% of 1RM
+
30 GHD Situps
30 TGU
30 GHD Situps

10-20-13 Integrity's Revenge WOD 4
82 reps

10-10-13 to 10-19-13

10-16-13
A. Sn DL 7, 5, 3, 7, 5, 3 (135, 155, 175, 155, 165, 185)
B. 3 Sets of Pullups (12)
+
1-10-1 ladder KBS 9:04 (53#)


10-14-13
75 Thrusters for Time (115 / 75) - 23:50
w 5 burpees @ start of every min


10-12-13
21-18-15-12-9-6-3  38:33

• Pull-ups
• Burpees
• Wall Balls 

into 800m Run w/Ballinto 800m Run


10-11-13
3 RFT - 7:12

• 250m Row
• 10 C&J (75#)

+
5 Sled Pushes (grinding) 





 

CF 10-09-13

A. Back Squat 5, 5, 5 (125, 145, 155)

B. Weighted Pullup 3, 3, 3 (5, 5, 15)

5 min Rope Climb (10)
4 min Wall Walk (8)
3 min KBS (1.5 / 1.0) (58)
2 min Burpees (19)
1 min Pullups (16)
(30 sec rest between each)

CF 10-08-13

10 min AMRAP - 3 rds+15

• 10 Power Snatch (55#)
• 20 Walking Lunges
• 50 Double Unders

-5 min Rest-

10 min AMRAP - 4 rds+2

• 10 Thruster (55#)
• 10 Box Jump (step down)
• 20 sit ups

CF 10-07-13

A. Power Clean 3, 3, 3 (105, 115, 120, 125x1)

B. SN Grip Push Press x3 + OHS x5 (75, 80, 85, 90, 95)
x5

C. Push Press. AMRAP in 30s. 30 s rest x5 (65#) (21, 17, 14, 11, 9)

D. Wtd Back ext 12 x 5 (10#)

10-06-13

Vinyasa & Arm Balancing / Inversions Yoga

CF 10-04-13

20 min AMRAP - 7 rds + 4

• 4 Wall Walks
• 10 reverse WB
• 28' Bear Crawl
• 28' fwd crab walk

10-03-13

Arm Balancing / Inversions Yoga

CF 10-02-13

3 rounds:

• 15 Goblet Squats (44#) 
• 15 GHD sit ups

A.  Front Squats 3 EMOM x 15 (105#)
B.  CTB pull-ups 4-6 EMOM x10

21-15-9   9:00

• Toes to Bar
• Ring Dips

CF 10-01-13

2:30 work / 2:30 rest

400m Run
AMRAP DU
x3 (36, 26, 29)

400 / 500 m Row
AMRAP BJ
x3 (6, 9, 10)

90s Airdyne
AMRAP Jump Switch Lunges
x3 (?, 19, 20)

CF 09-30-13

A. Deadlift 3, 3, 3 (195, 215, 235)

B1. Shoulder Press 3, 3, 2, 2, 1, 1 (60, 65, 70, 75, 77)
B2. Push Press 6, 6, 4, 4, 2, 1 (70, 80, 90, 100, 115, 120)

For Time - 6:0?
10-8-6-4-2

• DL (275 / 155)
• Bar facing Burpees

09-29-13

Vinyasa & Arm Balancing / Inversions Yoga

09-22-13 to 09-28-13

09-23-13
Thruster 5, 4, 3, 2, 1 (85, 90, 95,105, 115)
+
For Time 12:58 (95#)
5-4-3-2-1-2-3-4-5

• Thruster (145 / 100)
• Burpee Box Jump (30/24)

09-15-13 to 09-21-13

09-17-13
in 16 minutes - 15:32 / 20 DU

• 1250m Row
• 50 Burpees
• 800m Run
• AMRAP DUs in remaining time
  

09-16-13 
A. Pressing Snatch Balance 5x5
B. OHS 5, 4, 3, 2, 1 (115# 1 RM)

C1. Front Squat (155/105) AMRAP in 60s 30 s rest
C2. GHD Situp AMRAP in 60s 2:30 rest
x4  

09-08-13 to 09-14-13

08-29-13 to 09-07-13

CF 08-28-13

EMOM - 16 min

• ODD: 8 GHD
• EVEN: 5 Thrusters (65#)

EMOM - 16 min

• ODD: 5 Hang PC (85#)
• EVEN: Ring Dips (3)

CF 08-27-13

AMRAP 16 - 7 round +8

• 4 burpee pullup
• 4 standing broad jump 
• 8 KBS (53#)

CF 8-26-13

A. Muscle Snatch 1 RM (*85# new PR*)

B. Close Grip Bench Press (4-6 reps) x5 (65; 75; 80; 85; 90)

C. OHS 15, 15, 15 (80; 75; 75)

D. Back Squat 1 set of 20 - heaver than last week (130#)

08-18-13 to 08-25-13

08-25-13 Vinyasa & Arm Balancing / Inversions Yoga

Hummingbird Pose
Linking Arm Balance Sequences


08-23-13
500m Row
~12 min rest
x3
1:41.1; 1:46.5; 1:50.0


08-18-13 Vinyasa & Arm Balancing / Inversions Yoga

08-18-13 to 08-24-13

08-11-13 to 08-17-13

08-12-13
DL 1 RM (300#)

Bench Press 1 RM (105#)
+
3 Rds 13:17 (53#)

• 25 KBS
• 25 Burpees

08-06-13 to 08-10-13

08-07-13
1/2 marathon Row (21,097m)

CF 08-05-13

A. Hang Power Snatch x2 / Power Snatch x1   x5

B1. Sn DL 3, 3, 3 (145; 175; 185)
B2. Bench Press 6, 6, 6 (65; 75; 85)

30 Ring Dips (as RX)
30 KBS (53#)
30 Burpees
20 Ring Dips
20 KBS
20 Burpees

07-29-13 to 08-04-13

07-29-13
A. Clean DL x1 / HPC x1 / PC x1 / PJ x2 / SJ x1  x5 (75; 85; 95; 100; 105)
B. Clean Grip DL @ 30x0 2-3  x5 (145; 165 175; 185; 195)

For Time - 11:25

• 60 Back Extensions
• 45 Push Press (65#)
• 30 KBS (53#)
• 15 Burpees

07-30-13

11 min AMRAP

• 10 K2E
• 20 WB
• 300m Row

-4 min Rest-

11 min AMRAP

• 12 Over Box jump
• 2 Rope Climb
• 1 min Airdyne

-4 min Rest-

11 min AMRAP

• 3 Wall Walk
• 6 OH WL L
• 6 OH WL R
• 36 DU

07-31-13

10 sets

• 5 Back Squat (115#)
• 10 GHD Situps

08-01-13 Yoga

08-02-13

Hang Power Clean 1 RM * new PR 127#*

5 sets @ 120%

• 15s HPC
• 15s Burpees
• 15s Airdyne
• 4:15 rest

08-03-13

5 Rounds 23:22

• 400m Run
• 12 Thrusters (95 / 65)
• 10 Pullups

08-04-13 Yoga

07-23-13 to 07-27-13

07-23-13
20 min AMRAP

• 20 Walking Lunges
• 20 situps
• 20 DU

07-24-13
A. 1 Squat Clean x3 / Front Squat x5 (85; 95; 105; 115; 115)

B1. Hang Squat Clean 3 reps (85; 90; 95; 100x2)
B2. Weighted Pullups 2-3
x4

C. 75 TtB (8:15)


07-25-13 Yoga


07-26-13
no feet HPS 1 RM (70#)

500 m Row (1:41.5)

100 m Sled Push
1 min Rest
100 m Sled Push


07-27-13
3 Rounds for Time:

• 30 Thrusters ( 115 / 65)
• 800m Run (incl 800m Buddy carry)

CF 07-22-13

A. Deadlift 3, 3, 3 2-3 min rest (205; 225; 245; 265x1) *new PR

B1. Shoulder Press 2-3 reps 0 sec rest (55; 65; 65; 65; 65)

B2. Push Press AMRAP same weight 2-3 min rest (25, 15, 10, 10, 10)

x5

5 Rounds for Time:

• 15 KBS (35#)
• 15 Hand release push up

CF 06-20-13 to 07-21-13

CF 06-19-13

15-12-9-6-3

• Bench Press
• Toes to Bar
• Ring Dips
• Deadlift

choose any weights your little heart desires for BP & DL

increase weight at any point if YLHD, but no decreasing

CF 06-18-13

5-4-3-2-1 Rope Climb - 22:43
w/ 12 Dumbbell Snatches after Each Set (40#)

5-4-3-2-1 Wall Walks - 18:02
w/ 100 m Farmer Walk after each Set (35# x2)

CF 06-17-13

5 Rounds - 12:48

• 200m run
• 15 Jumping Back Squat (65#)

CF 06-15-13

with Partner:

• 800m run
• 50 G2O (partner holding pushup)
• 800m run
• 50 BBJ (partner holding deadlift)
• 800m run

CF 06-14-13

A1. Back Squat 10, 8, 6, 3, 2, 1 (95; 105; 115; 135; 155; 170) * new PR 170#*
A2. Lean Away Chin Ups 4-6. x6

5 sets:
15 GHD
15 Goblet Squat

CF 06-12-13

A1. Power Clean 5,5,5 (105; 110; 115)
A2. Bench Press 8-10 (65; 70; 75)
x3

For Time - 11:50
25 PC (85#)
25 Ring Dip
25 DL (85#)
25 S2O (85#)

CF 06-11-13

5 min Rope Climb
30 sec rest
4 min Wall Walks
30 sec rest
3 min KBS
30 sec rest
2 min Wall Balls
30 sec rest
1 min Airdyne

CF 06-10-13

4 Rounds For Time - 11:49

• 10 Front Squat (95 / 65)
• 10 Lateral Burpee Hop Over
• 200m Run

06-09-13

5 Rounds For Time

• 10 KB Snatches (30#)
• 800m Run

CF 06-07-13

For Time 15:47 (10#)

• 50 WB
• 10 Pullup
• 40 WB
• 10 Pullup
• 30 WB
• 10 Pullup
• 20 WB
• 10 Pullup
• 10 WB
• 10 Pullup

CF 06-05-13

A. Deadlift 5, 3, 1, 5, 3, 1 (175; 195; 205; 195; 205; 235)

B. Shoulder Press 10, 6, 2, 10, 6, 2 (45; 55; 65; 50; 60; 70x1)

2 Rounds for Time 6:12

• 25 KBS (44#)
• 25 Burpees

CF 06-04-13

500m Row
400m Run
rest
x4
(3:42; 3;51; 3:55; 3:47)

CF 06-03-13

Squat Clean 1-1-1-1-1 (95; 105; 115; 120; 125) *new PR 125#*

2 Rounds for Time

• 25 GHD Situps
• Front Rack Lunge to Bar (55#)
• 25 Toes to Bar
• Front Rack Lunge to GHD (55#)

CF 04-15-13 to 05-31-13

05-10-13
OHS 5, 5, 5, 3, 3, 3 (65, 75, 80, 85, 90, 95)
+
"Jackie" - 13:35

• 1000m row
• 50 thrusters (45#)
• 30 pullups

04-24-13
A. FS 5 reps EMOM for 10 min
B. BS. 3 rep EMOM for 10 min
+
Row 1k (3:44.8)

CF 04-13-13

With a Buddy - 31:42

• Tire Flips to big tree and back
• 400 m Walking Lunge
• 100 Wall Balls
• 50 Toes to Bar

CF 04-12-13

Power Snatch 1, 1, 1, 1, 1, 1, 1, 1 (35; 45; 55; 60; 65; 70; 75; 80)

5 Rounds 12:50

• 400m Run
• 12 DL (225 / 135)

CF 04-10-13

Back Squat 12 rep MAX (130)

3 Rounds - 9:41

• 12 Front Squat (115 / 65)
• 10 Burpees
• 250m Row

CF 04-09-13

A. Push Press 3, 3, 3 (80; 90; 95)

B. Split Jerk 1, 1, 1 (100; 110; 115)

5 min Wall Walks
5 min DUs  - 198
5 min TGU
800m Run - 3:57

CF 04-08-13

TnG Power Clean 5, 5, 5 (95; 100; 105)

15-12-9 (115 / 75) -  8:30

• PC
• Burpee w/ Lateral hop over bar

3 sets Max reps KBS (75 / 53) (15; 15; 15)

Windshield Wipers (55#)

CF Games Open WOD 04-06-13

13.5 - 28 reps

in 12 min 59 reps

CF 04-06-13

PR Thusters Max 105#

CF 04-05-13

Squat Snatch 2, 2, 2, 1, 1, 1 (55; 60; 65; 70; 75; 75)

For Time - 7:54

• 500m Row
• 20 Burpee Box Jumps (20")
• 250m Row
• 10 Burpee Box Jumps (20")

CF 04-03-13

12 Rounds - PR 25:22

• 12 Walking Lunges
• 12 Situp
• 12 Pushup
• 200m Run

CF 04-02-13

Split Jerk 3, 3, 3, 1, 1, 1 (85; 95; 100; 105; 110; 115)

18 min - PR 8 rds + 5

• 6 pullups
• 6 Burpee (touch bar)
• 6 push jerk

CF 04-01-13

A. Front Squat 3,3,2,2,1,1 (105; 115; 125; 135; 140; 145)

B. Wall Ball. 25 for time . 45 sec rest (53; 57; 1:10; 1:23)

C. Back Extension. 50 For Time (2:27)

D. HSPU / Rope Climb Practice

CF Games Open WOD 03-29-13

Open Workout 13.4 - 43 reps

7 min AMRAP:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

CF 03-27-13

For Time - PR 21:07

• 1600m Row
• 1600m run
• 160 click Airdyne

CF 03-26-13

Ring Play Time

10 Rounds For Time - PR 22:42

• 10 Burpees
• 10 pullups (purple band)

CF Games Open WOD 03-22-13

Open Workout 13.3 - PR 240 reps

12 minute AMRAP of:

• 150 Wall Balls
• 90 Double Unders
• 30 Muscleups

Region: 

Worldwide: 

CF 03-25-13

A. Squat Clean & Jerk 3, 3, 3, 3, 3 (85; 95; 105; 110; 110)

B. GHD Situps 3-4 sets

C. KBS Heavy 3-4 sets

CF 03-20-13

5 Rounds - PR 23:50

• 400m Run
• 15 Power Clean (95#)

CF 03-19-13

2 rounds:
Airdyne 30 sec
2 min rest
x3
Row 30 sec
2 min rest
x3

CF 03-18-13

Back Squat. Tough 1 * new PR 160#

For Time - PR 23:12

• 50 B SQT (225 / 135) *135 for first 13, switched to 115
• 50 T2B
• 50 Burpees

CF 03-16-13

5000m Row - 21:14

2:06.8 avg 500m

CF Games Open 03-15-13

Open Workout 13.2 - PR 218 reps

10 minute AMRAP of:

• 5 Shoulder to overhead (115 / 75)
• 10 Deadlift (115 / 75)
• 15 Box jump (24 / 20)

Region: 1789 out of 3597

Worldwide: 20815 out of 42975

CF 03-13-13

Fight Gone Bad - PR 244 reps

• 1 min Wall Balls
• 1 min SDLHP
• 1 min BJ
• 1 min Row (for calories)
• 1 min Rest

x3

CF 03-12-13

For Time: (1:45.9 & 1:51.5)

• 500m Row
• 90 sec rest
• 500 m Row

15 min:

• 20 click Airdyne / 200m row
• 12 WL
• 12 Situp
• 20 DU

CF 03-11-13

A1. Power Clean + 3 Front Squat (90; 95; 100; 105; 110)
A2. Ring Dip. AMRAP.  2 min x5

B1. Clean Grip Deadlift. 3, 3, 3 (185; 190; 195)
B2. Push ups AMRAP 2min

C. Unbroken KBS 1-10-1 (44#) PR 7:01


2 mile run - 19 min

CF Games Open 03-08-13

Open Workout 13.1 - PR 124 reps tiebreaker time 5:35

17 minute AMRAP of:

• 40 Burpees 
• 30 Snatch, 75 / 45 lbs 
• 30 Burpees
• 30 Snatch, 135 / 75 lbs 
• 20 Burpees
• 30 Snatch, 165 / 100 lbs 
• 10 burpees
• Max rep Snatch, 210 / 120 lbs

Region: 1808 out of 3764 

Worldwide: 20873 out of 44746

CF 03-06-13

3 min Row - 765 m
30 sec rest
3 min Situp - 65 reps
30 sec rest
3 min Burpee Box Jump - 17 reps
30 sec rest
3 min KBS (35#) - 75 reps
30 sec rest
3 min Airdyne - 91 clicks

CF 03-05-13

20 min AMRAP - PR 354 reps

• 100 Wall Balls
• 100 Hand Release Push Ups
• 100 Double Unders

CF 03-04-13

A. Snatch Balance. 5, 5, 5. 2 min rest. (55; 55; 65)
B. Overhead Squat. 3, 3, 3. 2 min rest. (75; 85; 90)
C. Snatch Grip Deadlift. 5, 5, 5. 2 min rest. (155; 155; 155)
D. Turkish Get Ups. 50 not necessarily for time, or AMRAP 15 minutes PR - 28 @ 25#

CF 03-01-13

A. Front Squat. 3, 3, 3. 2-3 min rest. (105; 115; 125; 135)
B. Handstand Push Up. 3 sets max reps (head to floor or 1 AbMat at most).  Rest as needed.  Or 10-20 controlled negatives (head to AbMat).
+
Each minute on the minute for 24 minutes:
Odd minutes: 1 Squat Clean + 3 Hang Squat Clean + 1 Squat Clean* (85#)
Even minutes: 6 Pull Ups**

*For cleans, try to use the weight from last week or 5-10 more pounds.
**For pull ups, they will be 6 unbroken reps of one of these:
-L-Pull Ups
-Chest to Bar (if no L-age is possible)
-Strict Chin Over Bar (if neither of the above are possible)
-Kipping Chin Over Bar (if none of the above)
-Strict with Band (see above comment)

CF 02-27-13

1 minute No Push Up Burpee with Lateral Hop over Bar
1 minute Kettlebell Swings
1 minute Airdyne / Row
6 minute rest
x4 (73; 57; 73; 59)
*2 sets with Airdyne, 2 sets with row.  Alternate.

CF 02-26-13

125 double unders - PR 3:23
+
7 rounds for time - PR 12:28
10 Deadlifts (175 / 125)
15 Wall Balls (20 / 14 … everyone to 10 feet)
+
125 double unders - 4:02

CF 02-25-13

A. Overhead Squat. 10, 8, 6, 4, 2. 2 min rest. (65; 75; 85; 90; 95) new PR 100 #
B. Hang Power Clean. Tech work / Tough singles.
+
18 Minute AMRAP - PR 5 rds
6 Hang Power Clean
12 Hand Release Push Ups (minimal worm-age)
6 Toes to Bar
12 Hand Release Push Ups (minimal snake-age)

CF 02-23-13

3 Rounds for time:
25 Kettlebell Swings
25 Burpees
+
3 Rounds for time:
25 Wall Balls
25 Box Jumps

CF 02-22-13

A. Shoulder Press. Build to 3 rep max. (67; 1RM @ 70# - new PR)
B. Push Press. 3 sets max reps with A. 2-3 min rest. (16; 21; 25)
+
Each minute on the minute for 22 mins:
Odd Mins: 1 Squat Clean + 1 Hang Squat Clean + 3 Front Squat (85#)
Even Mins: 5 Pull Ups* (Kipping)

*For pull ups, they will be 5 unbroken reps of one of these:
-L-Pull Ups
-Chest to Bar (if no L-age is possible)
-Strict Chin Over Bar (if neither of the above are possible)
-Kipping Chin Over Bar (if none of the above)
-Strict with Band (see above comment)

CF 02-20-13

800m Run (3:38; 3:42; 3:34; 3:35)
5 min rest
x4

CF 02-19-13

5 Rounds for time - PR 14:18

• 20 Wall Balls
• 80 ft Walking Lunge with Medicine Ball

*5 Burpees every time the ball touches the ground

200 Double Unders for time or AMRAP Double Unders in 10 minutes… whichever comes first. PR 8:38

CF 02-18-13

A. Overhead Squat. 10, 8, 6, 6. 2-3 min rest. (65; 75; 80; 85)
B. Touch-n-go Power Clean.  Build to a 3 rep max. (110#) New PR for 1RM 120#
C. Touch-n-Go Power Clean. AMRAP 1-5 unbroken ladders in 8 Minutes. PR 3 rds+4
D. Toes to Bar. 50 reps in increments of no less than 5.

CF 02-16-13

For Time - PR 17:01

• 10 Shoulder to Overhead (135 / 95)
• 20 Shoulder to Overhead (115 / 75)
• 40 Shoulder to Overhead (95 / 55)
• 40 Burpees
• 20 Burpee Box Jumps
• 10 Burpee Pull Ups

CF 02-15-13

A. Front Squat. 2-3 reps. 2 min rest. x3 (115; 125; 135x1)
B. Handstand Push Up Practice.

Each minute on the minute for 20 minutes:
Odd Minutes: 5 Front Squats (85#)
Even Minutes: 3-5 Handstand Push Ups

CF 02-13-13

A. Deadlift. 3, 3, 3, 3. 1-2 second rest on ground between reps.  2 min rest. (175; 195; 205; 215)
B1. Strict/Weighted Pull Ups. 3-4 reps. Brief rest.
B2. (Ring) Push Up. AMRAP. 2 min rest. x5
C1. (Strict) Toes to Bar. AMRAP in 30s. 30s rest.
C2. Kettlebell Swings. AMRAP in 30s. 30s rest. x5

CF 02-11-13

A. Overhead Squat. 10, 10, 10. 2 min rest. (55; 65; 75)
B. Touch n Go Power Clean. 5, 5, 5, 5, 5. 2 min rest. (75; 80; 85; 90; 95)
+
10 Minute Ladder - PR 15 PC + 13 PC
3 Power Cleans (95 / 65)
3 Burpees w/ lateral hop over bar
6 Power Cleans
6 Burpees w/ lateral hop over bar
9 Power Clean
9 Burpees w/ lateral hop over bar
etc…

Hope for Kenya Fundraiser 02-09-13

12 min AMRAP - 3 rounds + 13

• 50 Squats
• 30 hand release push ups
• 15 Pullups

CF 02-08-13

A. Back Squat. 5, 4, 3, 2, 1. 2 min rest. (115; 125; 135 145; 155)
B. Behind the Neck Push Press / Jerk. 1, 1, 1.  1-2 min rest. ( 85; 90; 95)

For Time - PR 19:49

• 25 Back Squats (225 / 135)
• 50 Hand Release Push Ups
• 25 Dead Lifts (225 / 135)
• 50 Hand Release Push Ups
• 150 Double Unders

CF 02-06-13

10 rounds for time - PR 21:21

• 200m Run
• 7 Push Press (65#)
• 7 Toes to Bar

CF 02-05-13

21-15-9   PR 17:08

• Squat Cleans (85#)
• (Ring) Dips (purple)

CF 02-04-13

For Time - PR 3:06

• 30 Calorie Row
• 50 “Click” Airdyne

3 rounds for time - PR 6:12

• 15 Kettlebell Swings (44#)
• 15 Burpees

For time - PR 3:56
800m run

Raid in the Park Competition 02-02-13

WOD #1
10 min AMRAP - PR  Round 7 - Completed 7 squat CL & 5 pull-ups
100 DU buy in; 
65# squat clean / pull-up ladder

WOD #2
12 min AMRAP - PR 3 rounds completed

• 1/2 lap soccer field 35#weighed sandbag run; 
• 30 walking lunges w 35#weighed sandbag; 
• 15 Burpees

WOD #3

"Death by Push Press" 95# - PR 2 rounds + 2 reps

CF 02-01-13

Snatch (full squat). Tech Work and/or Heavy Singles.

17 min AMRAP PR 3 rds + 7

• 15 Squat Snatch (95# M / 45# F)
• 30 Wall Balls (10#)

*light weight work due to competition next day*

CF 01-30-13

Clean to Overhead.  Tech work / heavy singles. PR 107

3 rounds for time - PR 8:55

• 10 Clean to Overhead (75)
• 10 Bar Facing Burpees

CF 01-29-13

2k Row  PR 7:52.7

100 DUs 1:56

CF 01-28-13

A. Back Squat. 5, 5, 5, 5, 5. 2 min rest. (125; 130; 135; 140; 145)
B. Strict / Weighted Pull Up. 4-6 reps x 5 sets. 2 min rest.

5 min FLR on Rings
-15s rest-
4 min Reverse Walking Lunge
-15s rest-
3 min FLR on Floor
-15s rest-
2 min Walking Lunge
-15s rest-
1 min L-Sit

CF 01-26-13

For Time - PR 19:36

• 50 Kettlebell Swings (35#)
• 800m Run
• 35 Box Jumps (30″M / 24" F)
• 800m Run
• 20 Shoulder to Overhead (75#)
• 800m Run

100 DUs 2:02

CF 01-25-13

A. GHD Sit Ups. 3 sets of 10-20 (reps based on exposure to this movement). Rest as needed.
B. Pull Ups. 7 minutes practice.  Kipping, strict, chest to bar, negatives, lighter band than usual, etc.
C. Ring Dips. 7 minutes practice.  Kipping, strict, negatives,..or dips on boxes, “pretty” push ups, etc.

15 min AMRAP - PR 136 reps

• 10 Wall Walks
• 75 Squat Cleans (95#M / 65#F)
• 150 Double Unders

100 DUs 2:12

CF 01-24-13

100 DUs 4:55

Death by Push Press 85#
PR min 7 - 5 reps complete

CF 01-23-13

A. Muscle Snatch. 1, 1, 1, 1, 1. 2 min rest. (45; 50; 55; 60; 62)

B. Power Snatch. 1, 1, 1, 1, 1. 2 min rest. (62; 65; 67; 70; 72)

6 Rounds for Time - PR 9:27

• 6 Power Snatch (weight based on part B)
• 6 Burpee Box Jump (24″)

100 DUs 3:58

CF 01-22-13

21-15-9 PR 12:36

• Thrusters (115 / 75)
• Toes to Bar

100 DUs 4:52

CF 01-21-13

For time - PR 4:08

• 500m Row
• 30 Push Ups
• 20 Kettlebell Swings

For time - PR 4:15

• 400m Run
• 30 Burpees

For max “clicks” - PR 95
3 minutes on Airdyne

CF 01-16-13

Power Clean. Build to a tough single. (100)

10-8-6-4-2

• Power Cleans (85)
• Bar Facing Burpees

Matt’s 5 Minute Plank Hold

CF 01-15-13

For time - PR 15:47

• 1000m Row
• 50 Thrusters (45#)
• 30 Pull Ups

CF 01-14-13

A. Back Squat. 3, 3, 3, 3, 3. 2 min rest. (125; 135; 145; 145; 135)

B1. Strict Ring Dips @ 20×0. AMRAP. 10s rest.
B2. Ring Dips (strict, kipping, any way your little heart desires). 15 reps AFAP. 2 min rest. x4**
(10 reps x2 strict; 2 sets on box one toe; 15 AFAP)

C. Windshield Wipers (hanging or on the floor). AMRAP in 1 min. 1 min rest. x3
(sub on floor barbell over head 35#)

CF 01-12-13

In group of 5 -

• 7500m Row (500; 1000; 500)
• 300 Burpees (sets of 150
• 6000m Run (broken up into 200m)

***One person working at a time

CF 01-11-13

3 Rounds for Time - PR 14:28

• 20 Hang Squat Clean (75)
• 30 Push Ups (chest and thighs to the ground)

CF 01-09-13

Hang Snatch. Build to a 3 rep max. (60#)

12 Minute AMRAP - 3 rds +6

• 8 Hang Power Snatch (95 / 55)
• 12 Box Jumps (20″)

CF 01-08-13

"Fran" PR 13:42

21 – 15 – 9

• Thrusters (95 / 65)
• Pull Ups

CF 01-07-13

• 250m Row
• 15 Kettlebell Swings (44#)
• 25 Burpees
• 15 Kettlebell Swings (44#)
• 250m Row

-Long Rest-
x2

6:07; 6:16

CF 01-05-13

“Cement Shoes”
15 Minute AMRAP:

• 5 Thrusters (115# / 65#)
• 5 Front Squat (115# / 65#)
• 5 Shoulder to Overhead (115# / 65#)

CF 01-04-13

20 min AMRAP - PR 6 rds +19

• 4 Handstand Push Ups (scaled)
• 8 Hang Power Cleans (115 / 65)
• 16 Double Unders

CF 01-02-13

"Cindy"
20 mi AMRAP - PR 9 rds

• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats

CF 12-31-12

For Time - PR 28:46

• 1 Mile Run
• 50 Ground to Overhead (95 / 65)
• 1 Mile Run

CF Hardcore North 12-27-12

5 RFT - PR: 23:22

• 40 DU (sub 120 singles)
• 15 Burpees
• 15 KBS (35#)
• 15 DL (95#)
• 1 rope climb

CF Hardcore North 12-26-12

10 RFT - PR 25:19

• 200m Run
• 10 OHS (55#)
• 10 slappy push ups

CF 12-21-12

A. Shoulder Press. 1, 1, 1. 2-3 min rest. (65; 65; 65)

B. Push Press. 2, 2, 2. 2 min rest. (70; 72; 75)

C. Push Jerk. 3, 3, 3. 1 min rest. (80; 85; 90)

5 Rounds for Time - PR 19:20

• 25 Wall Balls (14#)
• 12 Box Jump Overs

12-20-12

2.62 mi  24:51

CF 12-19-12

A. Deadlift. 5, 5, 5. 2 min rest. (165#; 165#; 165#)

B. Hang Clean. 3, 3, 3. 2 min rest. (practice thump grip - 75#; 75#; 75#)

10 Min AMRAP - PR 134 reps

• 25 Kettlebell Swings
• 25 Burpees

CF 12-18-12

“Chimpanzee Charley Horse” - PR 20:03

• 20 Handstand Push Ups (45 + ab mat)
• 30 Dips
• 10 Knees to Elbows
• 200m Run
• 20 Dips
• 20 Knees to Elbows
• 400m Run
• 10 Dips
• 30 Knees to Elbows
• 800m Run

CF 12-17-12

A. Back Squat @ 22×1. 5, 5, 5, 5, 5. 2 min rest. (115#; 105#; 105#; 105#; 105#)

B. Walking Lunges. 150 steps with med ball (20# / 14#). Move ball position every 15 steps.

C. Double Unders. 125 for time. 10 minute cap. - PR 79 DUs

D. FLR on Rings. AMSAP in 10 minutes.

CF 12-14-12

A. Push Press. 3, 3, 3, 3, 3. 2 min rest. (65#; 75#; 85#; 90#x2; 87#x2)
B. Strict Pull Up. Supinated Grip. 1 attempt at max reps. - PR 2 reps

“…for Johnny”
5 Rounds for time - PR 21:19

• 400m Run
• 20 Toes to Bar

CF 12-12-12

A1. Deadlift. 3 reps. 0s rest. (165#; 185#; 205#; 215#)
A2. Clapping Push Up. AMRAP. 0s rest.
A3. Push Up. AMRAP. 2-3 min rest. x4

“Rod Belding’s Betrayal”
12 Minute AMRAP - PR 5 rds + 8

• 12 Power Cleans (95#M / 65#F)
• 12 Double Unders

CF 11-28-12

In 10 minutes, establish a 1 rep max clean.

Prowler Push. 40s at tough effort.
Long rest.
x7

CF 11-27-12

6 Rounds:

• 2 min Handstand Push Up Practice
• 2 min Double Under Practice (Triple unders if you’re way good at DUs)
• 2 min Rope Climb Practice
• 2 min Ring Work (Dips, supports, muscle ups, L-sits, etc.)

CF 11-26-12

A. Back Squat. 5, 5, 5. 2-3 minute rest. (125#; 135#; 140#)
B. 1 1/4 Front Squat. 3, 3, 3. 2-3 minute rest. (95#; 100#; 105#)

6 Rounds:

• 15s max reps kettlebell swings
• 15s max reps burpees
• 15s airdyne sprint
• 4 minute rest

CF 11-24-12

10 Min AMRAP:

• 7 Thrusters (75# / 55#)
• 5 Toes to Bar

-5 Min Rest-
10 Min AMRAP:

• 5 Burpee Box Jumps
• 5 Double Unders
• 10 Walking Lunges

-5 Min rest-
10 Min AMRAP:

• 200m Run
• 15 Kettlebell Swings

CF 11-23-12

For Time - PR 33:25

• 40 Burpee Pull Ups
• 1600m Run
• 20 Burpee Pull Ups
• 800m Run
• 10 Burpee Pull Ups
• 400m Run
• 5 Burpee Pull Ups
• 200m Run

CF 11-21-12

Touch-n-Go Deadlift. 3, 3, 3. 2 min rest. (185#; 205#; 225#)

10 rounds for time - PR 15:48

• 5 Deadlift (245 / 155)
• 15 Wall Balls

CF 11-20-12

4 Rounds for time - PR 17:11

• 10 Burpees
• 12 Push Press (115# / 75#)
• 400m Run

CF 11-19-12

A. 1 1/4 Back Squat. 6, 4, 2, 6, 4, 2. 2 min rest. (95#; 105#; 115#; 105#; 125#; 135#x1)

B1. Push Ups (on rings if possible). AMRAP. Brief rest. (17, 13, 15; 12; 10)
B2. Ring Rows (feet elevated if possible). AMRAP. 2 min rest. x5 (5, 4, 4, 4, 3)

C. Box Jumps. (Jump up / Step Down). AMRAP in 10 minutes. PR-  110

CF 11-17-12

6 Minute AMRAP:

• 100m Run
• 6 Burpee Box Jumps

-2 Minute Rest-
6 Minute AMRAP:

• 6 Double Unders
• 10 Walking Lunges

-2 Minute Rest-
6 Minute AMRAP:

• 6 Wall Balls
• 4 Toes to Bar

-2 Minute Rest-
6 Minute AMRAP:

• 100m Run
• 6 Burpee Box Jumps

-2 Minute Rest-
6 Minute AMRAP:

• 6 Double Unders
• 10 Walking Lunges

-2 Minute Rest-
6 Minute AMRAP:

• 6 Wall Balls
• 4 Toes to Bar

CF 11-16-12

A. Push Press. 5, 4, 3, 2, 1, 5. 2 min rest. (75#; 80#; 85#;95#x1; 95#; 85#)
B. Shoulder Press. 5, 5, 5. 2 min rest. (55#; 60#; 62#)

For time - PR 11:38

• 30 Kettlebell Swings (1 pood)
• 400m Run
• 30 Thrusters (45#)
• 400m Run
• 15 Kettlebell Swings (1 pood)
• 400m Run
• 15 Thrusters (45#)

**We will choose KB / Thruster weights that allow for a good balance of  speed, toughness, and unbroken-nessessess.

CF 11-14-12

Power Clean. Build to a tough single.

Prowler Push. 35s at tough effort.
Long rest
x7

CF 11-13-12

Skill Practice.

• Ring Work (supports, dips, skin-the-cats, toes-thru-rings, push ups, muscle ups, L-sits, levers, etc.)
• Handstand Push Ups
• Rope Climbs
• Double Unders - PR 20 DU

3 min row for max meters - PR 810m

3 min Airdyne for max (whatever the metric is on that thing) - PR 102