Team WOD Saturday November 21, 2009

2 Person Team WOD

One Member of the Team will sprint 400 Meters while
The other Member of the Team is doing max reps of:

Clean: Men 115lb, Women 75lb
Push Ups
Wall Ball: Men 20/10, Women 16/8
Jumping Ring Dips

Repeat until BOTH Members have completed a 400m + each event…

For example: I run while Nicole Cleans, then Nicole runs while I Clean…Then I run while Nicole does Push-ups, then Nicole runs while I do Push-ups…Get It?

Friday November 20, 2009 WOD

CFWU

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Big Dawgs:
As Rx’d and for time.

women 75#

The Porch:
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster,12 reps
15 ft Rope Climb, 6 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents

women 75#


Pack:
85 pound Thruster, 15 reps
15 ft Rope Climb, 8 ascents
85 pound Thruster,12 reps
15 ft Rope Climb, 4 ascents
85 pound Thruster, 9 reps
15 ft Rope Climb, 2 ascents

Women 55#

Puppies:
35-55 pound Thruster, 12 reps
15 ft Rope Climb, 6 ascents
35-55 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents
35-55 pound Thruster, 6 reps
15 ft Rope Climb, 1 ascents


Buttercups:
pvc-15 pound Thruster, 12 reps
15 ft Rope Climb, 6 ascents
pvc-15 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents
pvc-15 pound Thruster, 6 reps
15 ft Rope Climb, 1 ascents

*You can sub beginner rope climbs if you are unable to climb a rope yet.

**If you do not have a rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15’, and standard substitution is 15 towel pulls. If you cannot do pull ups do jumping towel pull ups.

Thursday November 19, 2009 WOD

CFWU

WOD

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Big Dawgs and Pack:
As Rx’d

Puppies:
Two rounds for time of:
Walking lunge 25 meters
Sit-ups, 25 reps

or

Three rounds for time of:
Walking lunge 15 meters
Sit-ups, 15 reps

Wednesday November 18, 2009 WOD

CFWU

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Big Dawgs and Pack:
As Rxd

Puppies:
Cut the work in half!

Buttercups:
Do three rounds of work:

Subs:
Pull ups- Assisted or Beginner pull ups (not ring rows)
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!

Tuesday November 17, 2009 WOD

CFWU

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Big Dawgs-Pack-Puppies
If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.

If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 5 assisted pull ups using as little resistance as possible.

Monday November 16, 2009 WOD

CFWU

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Big Dawgs
as Rx’d

women - 65# (*)

The Porch:
Three rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

-or-

Five rounds for time of:
4 Muscle-ups
65 pound Sumo-deadlift high-pull, 21 reps

-or-

Five rounds for time of:
4 Muscle-ups
95 pound Sumo-deadlift high-pull, 15 reps

Pack:
Three rounds for time of:
7 Muscle-ups (progressions or substitutions okay)
65 pound Sumo-deadlift high-pull, 21 reps

women - 45#

Puppies:
Three rounds for time of:
4 Muscle-ups (progressions or substitutions okay)
10-25 pound Sumo-deadlift high-pull, 15 reps