- 50 Squats
- 30 hand release push ups
- 15 Pullups
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Sunday, February 10, 2013
Hope for Kenya Fundraiser 02-09-13
12 min AMRAP - 3 rounds + 13
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
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 02-04-13
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
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 01-28-13
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 01-23-13
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″)
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 01-14-13
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
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 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 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
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