TEAM WOD Saturday 12-19-09

Team WOD (2 person teams)
Each team member must complete both the exercise and the run before advancing to the next exercise.
1- Team member 1 – run 200 meters
Team member 2 – 20 thrusters (45/75)

2- Team member 1 – run 200 meters
Team member 2 – 30 wallballs 20lb-10ft/14lb-8ft

3- Team member 1 – run 200 meters
Team member 2 – 40 pushups

4- Team member 1 – run 200 meters
Team member 2 – 50 squats

5 – Both team members walking lunge 100 meters
Team time stops when both members of the team cross the 100 meter mark.

The first team to cross the line will be the winning team. 3, 2, 1 Go!

Friday 12-18-09

Burgener warm-up

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Women use 65#’s

Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)

We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise

Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.

12-9-6
Thrusters, 95/65#
21-15-9
Pull ups

If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:

15-12-9
thruster 95/65#
21-15-9
Pull ups


Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.


Post time to comments.

WOD Thursday 12-17-09

Warm-Up
ROW 1k

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Big Dawgs:
As Rx’d
Make every rep ROM perfect

Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

WOD Wednesday 12-16-09

CFWU

WOD

Five rounds for time of:
95/65 pound Push-jerk, 15 reps
15 L pull-ups



Pack:
three rounds for time of:
Push-jerk 95 lbs, 15 reps
15 Tuck sit pull-ups

or

Five rounds for time of:
Push-jerk 65 lbs, 15 reps
10 Tuck sit pull-ups

Puppies
three rounds for time of:
Push-jerk 65 lbs, 10 reps
3 Beginner pull-ups
1 L sit Max
3 Beginner pull-ups
1 L sit Max
3 Beginner pull-ups
1 L sit Max

Post time to comments.

WOD Tuesday December 15, 2009

CFWU


WOD


"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Big Dawgs:
As Rx’d


The Porch:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 20 reps
30 Pull-ups

Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups

Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups


Post time to comments.

WOD Monday Desember 14, 2009

CFWU

Clean and Jerk 1-1-1-1-1-1-1 reps