Work Capacity
3 Minute AMRAP:
3 Power Cleans 155#
6 Parallette Pushups
9 Squats / 9 Parallette Dips
Repeat for 6 Rounds
Squats on rounds 1,3,5 and Dips on rounds 2,4,6
Rest 1 minute between rounds
1) 3 Rounds + 3+6+3
2) 3 Rounds + 3
3) 3 Rounds + 3
4) 2 Rounds + 3+6+7
5) 3 Rounds + 1
6) 2 Rounds + 3+6
Friday, April 29, 2011
Thursday, April 28, 2011
Tabata Something Else
Work Capacity
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups and the last 8 are squats.
There is no rest between exercises.
Pullups = 47, Pushups = 82, Situps = 88, Squats = 95
Total = 312
Durability
Jogging
_____________________
Sore as shit
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups and the last 8 are squats.
There is no rest between exercises.
Pullups = 47, Pushups = 82, Situps = 88, Squats = 95
Total = 312
Durability
Jogging
_____________________
Sore as shit
Tuesday, April 26, 2011
Deadlift 1RM
Work Capacity
3 Rounds:
35 Double Unders
25 Pushups
15 Chinups
9:47
Strength
Deadlift (Wendler Wk 1 90% = 328.5#)
215# x 5, 245# x 5, 280# x 5+ (20)
4 x 1 @ 315#-335#-385#-405#
Durability
Full Glute Hams 3x10 (XX31) @ BW
OHS w/ pvc
3 Rounds:
35 Double Unders
25 Pushups
15 Chinups
9:47
Strength
Deadlift (Wendler Wk 1 90% = 328.5#)
215# x 5, 245# x 5, 280# x 5+ (20)
4 x 1 @ 315#-335#-385#-405#
Durability
Full Glute Hams 3x10 (XX31) @ BW
OHS w/ pvc
Sunday, April 24, 2011
CF Strong
Baseline
OHS w/ pvc
Work Capacity
20 Min AMRAP
7 Power Cleans (105#)
7 GHD Situps
15 Wallballs (20#, 10')
8 Rounds + 7
OHS w/ pvc
Work Capacity
20 Min AMRAP
7 Power Cleans (105#)
7 GHD Situps
15 Wallballs (20#, 10')
8 Rounds + 7
Friday, April 22, 2011
Milk is good
Strength
Back Squat 3x15 @ 115#
BB Rows (with pause at top) 3x8 @ 115#
Work Capacity
Clean Hi-Pull/Power Clean/PP Triplet
1 Triplet every 30 secs for 10 mins @ 135#
Durability
Jogging
Back Squat 3x15 @ 115#
BB Rows (with pause at top) 3x8 @ 115#
Work Capacity
Clean Hi-Pull/Power Clean/PP Triplet
1 Triplet every 30 secs for 10 mins @ 135#
Durability
Jogging
Thursday, April 21, 2011
CFE
Work Capacity
12 Min AMRAP
14 Power Snatches 95#
7 Lateral Burpees over BB
4 Rounds + 14+2
Strength
Bench Press (Wendler Wk 3 90% = 256.5#)
190# x 5, 220# x 3, 245# x 1+ (7)
Durability
GHD Situps 3x12 @ BW
12 Min AMRAP
14 Power Snatches 95#
7 Lateral Burpees over BB
4 Rounds + 14+2
Strength
Bench Press (Wendler Wk 3 90% = 256.5#)
190# x 5, 220# x 3, 245# x 1+ (7)
Durability
GHD Situps 3x12 @ BW
Tuesday, April 19, 2011
CF
Strength
Front Squat 3 x 15 @ 95#
Work Capacity
Three rounds for time of:
Run 100 yards
50 Pushups
Run 100 yards
50 Situps
Run 100 yards
50 Squats
Run 100 yards
50 Good Mornings
34:46
Front Squat 3 x 15 @ 95#
Work Capacity
Three rounds for time of:
Run 100 yards
50 Pushups
Run 100 yards
50 Situps
Run 100 yards
50 Squats
Run 100 yards
50 Good Mornings
34:46
Sunday, April 17, 2011
Michael
Work Capacity
3 Rounds:
Run 800 meters
50 Back Extensions
50 GHD Situps
33:22
__________________________
First time running in a WOD since the surgery
GHD situps too slow
3 Rounds:
Run 800 meters
50 Back Extensions
50 GHD Situps
33:22
__________________________
First time running in a WOD since the surgery
GHD situps too slow
Saturday, April 16, 2011
Fuckin' Forty
Work Capacity
40 Reps each:
KB Swings, 60#
Box Jumps, 24"
Slam Balls, 20#
Walking Lunges
Pushups
Abmat Situps
Hip Extensions
Pullups
Burpees
22:32
40 Reps each:
KB Swings, 60#
Box Jumps, 24"
Slam Balls, 20#
Walking Lunges
Pushups
Abmat Situps
Hip Extensions
Pullups
Burpees
22:32
Thursday, April 14, 2011
Death by Power Snatch
Strength
Back Squat (Wendler Wk 2 90% = 252#)
175# x 3, 200# x 3, 225# x 3+ (5)
Bench Press (Wendler Wk 2 90% = 256.5# )
180# x 3, 205# x 3, 230# x 3+ (9)
Good Mornings 4x8 @ 95#
Work Capacity
Death by Power Snatch (95#)
11 Rounds + 5
Durability
Jogging
Back Squat (Wendler Wk 2 90% = 252#)
175# x 3, 200# x 3, 225# x 3+ (5)
Bench Press (Wendler Wk 2 90% = 256.5# )
180# x 3, 205# x 3, 230# x 3+ (9)
Good Mornings 4x8 @ 95#
Work Capacity
Death by Power Snatch (95#)
11 Rounds + 5
Durability
Jogging
Tuesday, April 12, 2011
Dead Double
Work Capacity
Deadlift (225#) 10, 9,8...1
Pullup 1,2,3...10
20 Double Unders after each set
18:19
Strength
Front Squat (Wendler Wk 2 90% = 211.5#)
150# x 3, 170# x 3, 190# x 3+ (4)
Durability
Dynamic Drills
Jogging
Deadlift (225#) 10, 9,8...1
Pullup 1,2,3...10
20 Double Unders after each set
18:19
Strength
Front Squat (Wendler Wk 2 90% = 211.5#)
150# x 3, 170# x 3, 190# x 3+ (4)
Durability
Dynamic Drills
Jogging
Sunday, April 10, 2011
Friday, April 8, 2011
CF One World
Strength
GHD Sit-Ups 3x15 @ BW
Supine Pullups 3x12 @ BW
Back Squat (Wendler Wk1 - 90% = 252# )
165# x 5, 190# x 5, 215 x 5+ (8)
Work Capacity
100 Burpees
Every Minute do 3 255# Deadlifts
9:52 (27 Deads)
Durability
Jogging
GHD Sit-Ups 3x15 @ BW
Supine Pullups 3x12 @ BW
Back Squat (Wendler Wk1 - 90% = 252# )
165# x 5, 190# x 5, 215 x 5+ (8)
Work Capacity
100 Burpees
Every Minute do 3 255# Deadlifts
9:52 (27 Deads)
Durability
Jogging
Thursday, April 7, 2011
Burly
Strength
Bench (Wendler Wk1 - 90% = 256.5#)
165# x 5, 190# x 5, 220# x 5+ (9)
Work Capacity
30 Minute AMRAP
5 Squat Clean (95#)
10 Double Unders
15 KB Swings (40#)
11 Rounds +5+10+3 (348 reps)
Durability
Jogging
Bench (Wendler Wk1 - 90% = 256.5#)
165# x 5, 190# x 5, 220# x 5+ (9)
Work Capacity
30 Minute AMRAP
5 Squat Clean (95#)
10 Double Unders
15 KB Swings (40#)
11 Rounds +5+10+3 (348 reps)
Durability
Jogging
Tuesday, April 5, 2011
CFFB
Work Capacity
10 Minute AMRAP
1 Round =
1 Press @ 80% of 1RM (135#)
1 Pullup
3 Presses (135#)
3 Pullups
5 Presses (135#)
5 Pullups
3 Rounds + 1+1+3+3+2
(Totals: Press = 33 PU= 31)
Strength
Front Squat (Wendler Wk1 90% = 211.5#)
140# x 5, 160# x 5, 180# x 5+ (6)
Durability
Dynamic Drills
Jogging
____________________
Lowered the 90% on FS. Still coming up on my left side sometimes,
probably could have done a few more but didn't want to push it just yet
10 Minute AMRAP
1 Round =
1 Press @ 80% of 1RM (135#)
1 Pullup
3 Presses (135#)
3 Pullups
5 Presses (135#)
5 Pullups
3 Rounds + 1+1+3+3+2
(Totals: Press = 33 PU= 31)
Strength
Front Squat (Wendler Wk1 90% = 211.5#)
140# x 5, 160# x 5, 180# x 5+ (6)
Durability
Dynamic Drills
Jogging
____________________
Lowered the 90% on FS. Still coming up on my left side sometimes,
probably could have done a few more but didn't want to push it just yet
Sunday, April 3, 2011
CF Strong / GJ
Work Capacity
12 Minute AMRAP
10 Wallball, 20#, 10'
10 Burpees
7 Rounds + 1 WB (141 reps)
Strength/Stamina
20 x Full Moon (10 each) @ 40# Bag
20 x Full Moon (10 each) @ 40# Bag
20 x Full Moon (10 each) @ 40# Bag
Deadlift 1x10 @ 135#, 2x5 @ 185#
Snatch Grip Deadlift 2x5 @ 135#, 3x3 @ 225#
Seated Overhead Press @ 45# Barbell - max reps in 1 minute
41
12 Minute AMRAP
10 Wallball, 20#, 10'
10 Burpees
7 Rounds + 1 WB (141 reps)
Strength/Stamina
20 x Full Moon (10 each) @ 40# Bag
20 x Full Moon (10 each) @ 40# Bag
20 x Full Moon (10 each) @ 40# Bag
Deadlift 1x10 @ 135#, 2x5 @ 185#
Snatch Grip Deadlift 2x5 @ 135#, 3x3 @ 225#
Seated Overhead Press @ 45# Barbell - max reps in 1 minute
41
Friday, April 1, 2011
Leg Burner
Baseline
Jumps
Work Capacity
On The Minute for 6 minutes:
5 DB Front Squats (35#)
5 Pull Ups
7 Air Squats
Rest 2 minutes
Repeat for 4 minutes
Rest 2 minutes
Repeat for 2 minutes
No Misses
Durability
GHD Raises 3x10 @ BW
Jogging
Jumps
Work Capacity
On The Minute for 6 minutes:
5 DB Front Squats (35#)
5 Pull Ups
7 Air Squats
Rest 2 minutes
Repeat for 4 minutes
Rest 2 minutes
Repeat for 2 minutes
No Misses
Durability
GHD Raises 3x10 @ BW
Jogging
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