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Sunday, February 10, 2013

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