CFWU
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Big Dawgs:
As Rx’d
Women 95#
Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips
Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.
Buttercups:
15-12-9
Dumbbell cleans
Bench Dips
Tuesday, November 10, 2009
Monday, November 9, 2009
Monday November 9 2009 WOD
CFWU
WOD
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Big Dawgs:
As Rx’d
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
Cash out/
5x200 Sprint
WOD
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Big Dawgs:
As Rx’d
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
Cash out/
5x200 Sprint
Saturday, November 7, 2009
Team WOD Saturday November 7, 2009
CFWU
TEAM WOD
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
TEAM WOD
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Friday, November 6, 2009
Thursday, November 5, 2009
Wednesday, November 4, 2009
Tuesday, November 3, 2009
Tues. Novemeber 3rd WOD
CFWU
30 Muscle-ups for time
If you can't do the muscle-ups do 120 pull-ups and 120 dips
Subscribe to:
Posts (Atom)