Warm-Up
R0W 1000m
TEAM WOD - for time:
50 double-unders
25 pull-ups
25 thrusters, 95lb (65lb)
25 wall ball, 20lb (14lb)
25 box jump, 24"
25 kb swings, 24kg (16kg)
25 pull-ups
50 double-unders
* Each athlete completes the number of reps indicated.
Saturday, November 28, 2009
Friday, November 27, 2009
Friday November 27, 2009 WOD
CFWU
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Big Dawgs
As rx’d
Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Puppies:
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Buttercups:
20-15 and 10 rep rounds of:
Single unders
Sit-ups
If you cannot do double unders, sub tuck jumps.
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Big Dawgs
As rx’d
Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Puppies:
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Buttercups:
20-15 and 10 rep rounds of:
Single unders
Sit-ups
If you cannot do double unders, sub tuck jumps.
Thursday, November 26, 2009
Wednesday, November 25, 2009
Wednesday November 25, 2009 WOD
CFWU
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Big Dawgs:
as Rx’d
Women 1.5 pood
If you do not rings to do muscle ups use a 5/1 sub of pull ups and dips
The Porch:
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips
Pack:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips
Puppies:
Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings
Women 8kg
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Big Dawgs:
as Rx’d
Women 1.5 pood
If you do not rings to do muscle ups use a 5/1 sub of pull ups and dips
The Porch:
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips
Pack:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips
Puppies:
Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings
Women 8kg
Tuesday, November 24, 2009
Tuesday November 24, 2009 WOD
CFWU
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Big Dawgs:
As Rx’d
Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
Puppies:
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups
Buttercups:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Big Dawgs:
As Rx’d
Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
Puppies:
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups
Buttercups:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups
Monday, November 23, 2009
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