WARM-UP
CFWU
TEAM WOD
Team WOD (2)
30 Medball Cleans, partner holds medball overhead
30 Squats, partner holds the bottom of the squat
30 Abmat Situps, partner holds a v-up
30 Wall Balls (20lbs/15lbs), partner holds the bottom of the front squat
30 Burpees, partner holds the pushup position
Note: This is a partner WOD. While you do the medball cleans, your partner holds the medball overhead until you are done. Then your partner will perform medball cleans while you hold the medball over your head. When both have finished this exercise, you move on to the next one. If at anytime your partner can’t hold the waiting position, you both must stop working until both can continue. First team to complete the WOD wins.
Saturday, December 12, 2009
Friday, December 11, 2009
WOD Friday 12-11-2009
WARM-UP
Row 1000m
WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
*** If you cannot do pull ups do not sub jumping pull ups.
Here is the scaled version of Cindy (Chelsea’s impatient little sister)
Big Dawgs:
as Rxd
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
-or-
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats
Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats
No scaling for Mary. Its a Big Dawg workout.
Puppies and Buttercups: If you cannot do pull ups do Beginner or assisted pull ups.
If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. For a great push up progression see the free CF kids journal. http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf
Row 1000m
WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
*** If you cannot do pull ups do not sub jumping pull ups.
Here is the scaled version of Cindy (Chelsea’s impatient little sister)
Big Dawgs:
as Rxd
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
-or-
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats
Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats
No scaling for Mary. Its a Big Dawg workout.
Puppies and Buttercups: If you cannot do pull ups do Beginner or assisted pull ups.
If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. For a great push up progression see the free CF kids journal. http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf
Thursday, December 10, 2009
WOD Thursday 12-10-2009
WARM-UP
CFWU
WOD
Run 5 K
Post time to comments.
Big Dawgs and Pack:
as Rx’d
Puppies:
Run 1-2 miles depending on your ability
Buttercups:
Run 1-2 miles depending on your ability
CFWU
WOD
Run 5 K
Post time to comments.
Big Dawgs and Pack:
as Rx’d
Puppies:
Run 1-2 miles depending on your ability
Buttercups:
Run 1-2 miles depending on your ability
Wednesday, December 9, 2009
WOD Wednesday 12-09-2009
WARM-UP
CFWU
WOD
"THE FILTHY FIFTY"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Remember jumping pull ups have no eccentric component to them
Big Dawgs:
As rx’d
Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps
Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps
Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps
CFWU
WOD
"THE FILTHY FIFTY"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Remember jumping pull ups have no eccentric component to them
Big Dawgs:
As rx’d
Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps
Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps
Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps
Tuesday, December 8, 2009
WOD Tuesday 12-08-2009
WARM-UP
BURGENER WARM-UP
WODComplete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Big Dawgs:
The only easy day is….. already over.
As Rx’d
The Porch:
Complete as many rounds in 20 minutes as you can of:
55 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Pack:
Complete as many rounds in 20 minutes as you can of:
45 pound Power snatch, 12 reps
10 Push ups
women 30#
Puppies:
Complete as many rounds in 15 minutes as you can of:
15-25 pound Power snatch, 12 reps
10 box or wall push ups
women 10-15#
Buttercups:
Complete as many rounds in 10 minutes as you can of:
PVC - 10 pound Snatches, 8 reps
6 box or wall push ups
women PVC -10#
BURGENER WARM-UP
WODComplete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Big Dawgs:
The only easy day is….. already over.
As Rx’d
The Porch:
Complete as many rounds in 20 minutes as you can of:
55 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Pack:
Complete as many rounds in 20 minutes as you can of:
45 pound Power snatch, 12 reps
10 Push ups
women 30#
Puppies:
Complete as many rounds in 15 minutes as you can of:
15-25 pound Power snatch, 12 reps
10 box or wall push ups
women 10-15#
Buttercups:
Complete as many rounds in 10 minutes as you can of:
PVC - 10 pound Snatches, 8 reps
6 box or wall push ups
women PVC -10#
Monday, December 7, 2009
WOD Monday 12-07-2009
WARM-UP
CFWU
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Big Dawgs and Pack:
As Rx’d
This workout is self scaling.
Puppies:
I recommend:
You sub some beginner pull ups in here. If you can do a few standard full range pull ups, do those to failure and then add in some beginner Pull ups to keep going. If you cannot do any full range pull ups try this with beginner pull ups or if you have an assist machine or bands try the workout with that.
***Use as many sets each minute as needed = each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up. Post number of minutes completed to comments.
CFWU
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Big Dawgs and Pack:
As Rx’d
This workout is self scaling.
Puppies:
I recommend:
You sub some beginner pull ups in here. If you can do a few standard full range pull ups, do those to failure and then add in some beginner Pull ups to keep going. If you cannot do any full range pull ups try this with beginner pull ups or if you have an assist machine or bands try the workout with that.
***Use as many sets each minute as needed = each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up. Post number of minutes completed to comments.
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