8 x 40 yard Prowler push (140#, high bar)
Rest 1:30 between efforts
Rx'd
Wednesday, July 27, 2011
Tuesday, July 26, 2011
300s
3 x 300 Yard Shuttles (60 yard intervals)
Rest 5 minute between reps
0:52, 0:54, 0:55
Incline Bench Press 5x5
155#-175#-185#-190#-200#
BB Rows 3x10
115#-125#-125#
________________________________
No pump in the legs due to Sundays WOD. Improve the turns.
Rest 5 minute between reps
0:52, 0:54, 0:55
Incline Bench Press 5x5
155#-175#-185#-190#-200#
BB Rows 3x10
115#-125#-125#
________________________________
No pump in the legs due to Sundays WOD. Improve the turns.
Sunday, July 24, 2011
Saturday, July 23, 2011
Death by + OHS
Death by:
Power Clean & Jerk (115#)
Knees to Elbow
7 Rounds + 8 + 1
OHS 5x3
65#-75#-75#-85#-95#
Agilities
Power Clean & Jerk (115#)
Knees to Elbow
7 Rounds + 8 + 1
OHS 5x3
65#-75#-75#-85#-95#
Agilities
Friday, July 22, 2011
Tuesday, July 19, 2011
Turbo
Baseline
Hollow Rocks 30-20-10
Front Plank (Bows/Toes) 3 x 1 minute
Work Capacity
5 RFT:
15 Deadlifts (135#)
10 Box Jumps (24")
5 Burpees
8:14
Hollow Rocks 30-20-10
Front Plank (Bows/Toes) 3 x 1 minute
Work Capacity
5 RFT:
15 Deadlifts (135#)
10 Box Jumps (24")
5 Burpees
8:14
Sunday, July 17, 2011
CFFB
4 RFT:
5 Clean Pulls (205#)
10 Strict Pull Ups
15 Back Extensions (25# plate)
250 meter Row
17:14
_________________________
Did Clean Hi-Pulls for the first 2.5 rounds w/ shit form
5 Clean Pulls (205#)
10 Strict Pull Ups
15 Back Extensions (25# plate)
250 meter Row
17:14
_________________________
Did Clean Hi-Pulls for the first 2.5 rounds w/ shit form
Saturday, July 16, 2011
Friday, July 15, 2011
CFFB + FS
7 Sets:
3 Deadlifts
3 Hang Power Cleans
* Do not drop the bar
135-145-155-165-175-185-200
Front Squat 1-10-1-20-1-30
225-185-240-155-250-125
3 Deadlifts
3 Hang Power Cleans
* Do not drop the bar
135-145-155-165-175-185-200
Front Squat 1-10-1-20-1-30
225-185-240-155-250-125
Thursday, July 14, 2011
OHS Metcon!!! + BP
3 RFT:
50 Double Unders
21 KB Swings, 40#
15 OHS (45# bar)
11:08
Bench Press 3-3-3-3-3
205-225-245-255-265
50 Double Unders
21 KB Swings, 40#
15 OHS (45# bar)
11:08
Bench Press 3-3-3-3-3
205-225-245-255-265
Tuesday, July 12, 2011
CFFB + BS
5 RFT:
2 Presses (145#)
2 Strict Chin Ups
2 Presses (145#)
4 Strict Chin Ups
2 Presses (145#)
6 Strict Chin Ups
9:57
Back Squat 5-10-5-20-5-30
250-225-265-185-280-155
2 Presses (145#)
2 Strict Chin Ups
2 Presses (145#)
4 Strict Chin Ups
2 Presses (145#)
6 Strict Chin Ups
9:57
Back Squat 5-10-5-20-5-30
250-225-265-185-280-155
Sunday, July 10, 2011
Whitten
5 RFT:
22 KB Swings, 2 pood
22 Box Jumps, 24"
Run 400 meters
22 Burpees
22 Wallballs, 20#, 10'
51:00
22 KB Swings, 2 pood
22 Box Jumps, 24"
Run 400 meters
22 Burpees
22 Wallballs, 20#, 10'
51:00
Saturday, July 9, 2011
Metcon + 400 repeats (G)
5 RFT:
5 Squat Clean Thrusters
15 Push Ups
10 yard Broad Jumps
10 yard Walking Lunges
10:00
Run: 8 x 400 meters (Rest 2 min between)
1:22, 1:26, 1:25, 1:28, 1:34, 1:32, 1:33, 1:34
5 Squat Clean Thrusters
15 Push Ups
10 yard Broad Jumps
10 yard Walking Lunges
10:00
Run: 8 x 400 meters (Rest 2 min between)
1:22, 1:26, 1:25, 1:28, 1:34, 1:32, 1:33, 1:34
Thursday, July 7, 2011
Strength + Sprints
DB Step Ups 3x10 each @ 35#
Rear Shoulder Press 3x10 @ 75#-85#-95#
Back Squat (Wendler Wk 3 - 90% = 270#)
205# x 5, 230# x 3, 255# x 1+ (10)
2 x 20 Yard Sprints (Rest 20 sec between)
Rest 30 sec, then
4 x 30 Yard Sprints (Rest 30 sec between)
Rest 40 sec, then
6 x 40 Yard Sprints (Rest 40 sec between)
Rest 2 minutes, then
10 x 10 Yard Sprints (Short rest between)
Rx'd
Rear Shoulder Press 3x10 @ 75#-85#-95#
Back Squat (Wendler Wk 3 - 90% = 270#)
205# x 5, 230# x 3, 255# x 1+ (10)
2 x 20 Yard Sprints (Rest 20 sec between)
Rest 30 sec, then
4 x 30 Yard Sprints (Rest 30 sec between)
Rest 40 sec, then
6 x 40 Yard Sprints (Rest 40 sec between)
Rest 2 minutes, then
10 x 10 Yard Sprints (Short rest between)
Rx'd
Tuesday, July 5, 2011
CFFB + Suicides
10 Minute AMRAP:
2 Deadlifts @ 80% of 5RM (300#)
10 Plyo Push Ups on plate
9 Rounds + 2
40 Yard Suicides x 4 (1 min rest between)
:36, :40, :40, :41
2 Deadlifts @ 80% of 5RM (300#)
10 Plyo Push Ups on plate
9 Rounds + 2
40 Yard Suicides x 4 (1 min rest between)
:36, :40, :40, :41
Monday, July 4, 2011
4th of July (G)
For Time:
235 Double Unders
56 Burpees
34 Power Clean and Jerks (135#)
13 Wheel O' Funs (Ab Wheel)
1 Mile Run
35:31
_____________________________
Significance of the numbers:
235: Age of years for the USA in 2011
56: Delegates who signed the Declaration of Independence
34: Articles + Amendments to the US Constitution
13: Original Colonies
1: One nation
235 Double Unders
56 Burpees
34 Power Clean and Jerks (135#)
13 Wheel O' Funs (Ab Wheel)
1 Mile Run
35:31
_____________________________
Significance of the numbers:
235: Age of years for the USA in 2011
56: Delegates who signed the Declaration of Independence
34: Articles + Amendments to the US Constitution
13: Original Colonies
1: One nation
Sunday, July 3, 2011
CF Games Open WOD 5
20 Minute AMRAP:
5 Power Cleans (145#)
10 Toes to Bar
15 Wallballs (20#, 10')
8 Rounds
On the minute for 10 minutes:
2 Back Squat (225#)
4 Box Jumps (24")
No Misses
5 Power Cleans (145#)
10 Toes to Bar
15 Wallballs (20#, 10')
8 Rounds
On the minute for 10 minutes:
2 Back Squat (225#)
4 Box Jumps (24")
No Misses
Friday, July 1, 2011
One World + FS
Deadlift/Power Clean/Front Squat/Jerk
Set 1: 5/5/5/5
Set 2: 4/4/4/4
Set 3: 3/3/3/3
Set 4: 2/2/2/2
Set 5: 1/1/1/1
135-145-155-170-185
Front Squat (Wendler Wk 3 - 90% = 229.5#)
175# x 5, 195# x 3, 220# x 1+ (3)
Agilities
Knee Band Extensions
Set 1: 5/5/5/5
Set 2: 4/4/4/4
Set 3: 3/3/3/3
Set 4: 2/2/2/2
Set 5: 1/1/1/1
135-145-155-170-185
Front Squat (Wendler Wk 3 - 90% = 229.5#)
175# x 5, 195# x 3, 220# x 1+ (3)
Agilities
Knee Band Extensions
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