Team WOD 2-5-11

Warm Up

3 Rds

250m Row

10 Squats

10 Situps

10 Pushups

10 Pullups

Team WOD

Due to weather, we will revisit yesterday's benchmark as a team

"Fight Gone Bad" Partner style

Each exercise is one minute. One partner works for one minute while the other rests. Then swap. Repeat for all six rounds. There is no rest between rounds:

Wall Ball (20/14)

SDHP (#75/45)

Box Jumps (20/16)

Push Press (#75/45)

Row (Cal)

6 Rounds total. Post WOD score

WOD 2-4-11

Warm Up

Run 400m

then 2 Rds

15 Back Extensions

15 Situps

15 Pushups

15 Lunges

Skill

Box Jumps: 5 sets of 10 unbroken jumps at max height

WOD

"Fight Gone Bad"

3 Rds

Each exercise is exactly one minute. There is no rest between exercises. Rest one minute between rounds

-Wall Ball (20/14)

-SDHP (75/45)

-Box Jumps (20/16) *will require some mods to CLF boxes

-Push Press (75/45)

-Row (Cal)

Score is total reps/cals.

Post WOD score

WOD 2-3-11

Warm Up

100 Double Unders

50 Jumping Jacks

25 Situps

20 Squats

15 Pass Throughs

10 Pullups

5 Burpees

Skill

GHD Situps: 3-5 Sets of 10+

WOD

3 Rds

400m Run

21 Overhead Squats (75/45)

15 Pullups

9 Burpees

You may substitute 500m Row or 100 Double Unders for run

Post WOD time

WOD 2-2-11

CLF will be open fom 9-9 today

Warm Up

Row 500m

3 Rds

10 Pass Throughs

10 Ovhd Squats

10 Situps

10 Pullups

Skill

Handstand Holds: Attempt 3x max handstands against wall, freestanding, on rings, etc. Make it challenging. Try to hold each attempt for more than 60 sec

WOD

5 Rds for time

10 Wall Climbs

10 KTEs

20 Box Jumps (24/18)

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

For those who need an example click here (PC: here)

If you can't make it in today, do the following:

5 Rds for time

10 Wall Climbs

10 V-up situps

20 Jumps over a cooler, a toddler's scooter, a toy chest, etc

Post WOD time

WOD 2-1-11

Warm Up

75 Double Unders or 400m Run

50 Jumping Jacks

25 Situps

20 Back Extensions

15 Pass throughs

10 Ovhd Squats

5 Burpees

This is will be a light week. The intent is strength recovery. Next week will be heavy. Be prepared to bring it!

Skill

Pistols: Spend 15 minutes working up to 3 sets of 10+

WOD

AMRAP15

250m Row

25 Pushups

Post max set of pistols and WOD rounds completed

WOD 1-31-11

Warm Up

500m Row

3 Rds

10 Ring Rows

15 Pass throughs

15 Ovhd Squats (PVC)

10 Back Extension

This will be a light week, with no specific strength exercises. The intent is recovery so you can bring it next week (heavy week)

WOD #1

Death by pullup

1 pullup the first minute

2 pullups the second minute

3 pullups the third minute

....and so on until you cannot complete the required pullups in one minute

WOD #2

Tabata-20 seconds of work followed by 10 seconds of rest:

-Squats

-Situps

Complete 8 rounds of squats (4 Minutes) then 8 rounds of situps (4 Minutes). There is no added rest between exercises.

Post number of rounds completed for WOD #1 and lowest tabata score for WOD #2