CF Games WOD 1

Baseline
Squat

Work Capacity
10 min AMRAP
30 Double Unders
15 Power Snatches 75#
5 Rounds (225 reps)

Durability
Dynamic Drills
___________________________
Lost time fucking with my shorts that kept falling off on DU's...grabbed
the only fucking pair w/o a string.

CF

Baseline
Leg Press 3x15 @ 270#
Balance Oval

Strength
Front Squat 12x2 on the minute @ 135#
Thrusters 7x3 @ 95#-105#-115#-125#-135#-145#-165#

Durability
Planks (30 sec each position w/ 1 min rest between sets)
RSH+PU+LSH+PU x 3

OPT

3 sets:

5 Deadlift (255#)
8 burpees

2:24

rest walk 5 min

3 sets:

5 Hang Power Clean (155#)

8 burpees
3:24

rest walk 5 min

On the minute for 10 minutes:

2 Hang Power Snatches (95#)

________________________
used thicker bar

CF Strong

Baseline
Squat
Balance Oval

Work Capacity
17 min AMRAP:
Power Clean (150#, 3/4 body weight)
Pushups
30 Double Unders every 3rd round
Rd1 = 1 PC, 2 PU
Rd2 = 2 PC, 4 PU
10 Rounds + 5 PC (Total = 90 DUs, 60 PCs, 110 PUs)

Durability
Step-Ups & Step-Downs

CF

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball, 10 ft target
14:30                       

________________________
not good

Dano

Baseline
Leg Press 3x12 @ 270#
Balance Oval

Work Capacity
On the minute for 20 minutes:
3 Deadlifts (185#)
6 Pushups
9 Double Unders
No Misses

Durability
Wall Sits (45#) 3 x 1 minute

CF One World

Baseline
VMO Wall Squats 4x10
Balance Oval

Work Capacity
10 min AMRAP:
3 Power Clean and Jerk (135#)
4 Power Snatch (95#)
5 KB Swings (40#)
7 Rounds + 1 PC&J

Durability
Reverse Hypers (w/ ball on bench) 3x12 @ BW

CFFB

Baseline
Leg Press 4x12 @ 230#
Air Squats 4x12
Balance Oval (single leg, partly assisted)

Work Capacity
10-9-8-7-6-5-4-3-2-1
Pullups
Pushups
8:50

Durability
Wide Figure 8's

OPT

Baseline
Leg Press 4x12 @ 180#
Peterson Step-Ups
Balance Oval (double leg, assisted)

Work Capacity
5 Rounds:
5 Power Clean & Jerk (135#)
10 Burpees
15 Chin Ups
Rest 3 minutes between rounds
1:24, 1:39, 2:01, 2:17, 2:27

Durability
Back Extensions 3x15 @ BW

16 min AMRAP

Work Capacity:
16 min AMRAP
8 Pullups
8 Deadlifts (155#)
8 Lateral Burpees (over barbell)
7 Rounds

Strength:
Back Squat 4x10 @ 95#-115#-125#-135#

Rock Portage

2 Rounds for time of 21 - 15 - 9 (90 total reps per movement):

• Burpees
• Thruster (75#)
• Sumo Deadlift High Pull (75#)

30:00


Death By Pullups
9 Rounds + 6

Buckles

10 rounds for time of:

• 8 x Deadlifts (135#)
• 6 x Power cleans (135#)
• 4 x Push jerks (135#)
• 2 x Front squats (135#)

23:54

Bulgarian Bag Metcon

For Time, With 40# Bulgarian training bag:
10 Full Moon each way
27 Burpees
10 Rotations each way
21 Burpees
10 Full Moon each way
15 Burpees
10 Rotations each way
9 Burpees
9:26

15 AMRAP

AMRAP 15 minutes:
225# Deadlift, 5 reps
95# Hang Power Clean and Jerks, 7 reps
Burpees, 5 reps
7 Rounds + 5 DL +  3 HPC&J

BB Complex

Baseline
BB Complex:  6 x each:
Deadlift +
Bent Over Row +
Hang Power Clean +
Push Press +
Back Squat
4 sets @ 75#, 95#, 105#, 115#
Don't set bar down until complete

Strength
Deadlift 4x10 @ 155#-175#-195#-215#

Durability
Easy Jogging

Getting Closer...

Warm Up:
Barbell Complex:
Deadlift +
Hang Squat Clean +
Push Press +
Jerk +
Back Squat +
Good Morning
6 times through
2 sets at 75#
1 set at 95#

Strength:
Press (Wendler Week 3 - 90% = 144#)
110# x 5, 125# x 3, 140# x 1+ (8)

Hang Power Snatch
5x3 @ 95#-95#-105#-105#-115#

Durability:
Easy jogging

_________________________
Jumping on the snatches and jogging was a bit awkward as expected.