Warm-Up
3x CFWU
TEAM WOD:
in teams of two, complete 4 rounds of:
50 Partner Wall Ball Shots
400m MedBall Relay Sprint (Each Partner sprints 400)
rest exactly 3 minutes between each round.
Post teammate, time, and notes to comments
Saturday, May 1, 2010
Friday, April 30, 2010
WOD Friday 4-30-10
Warm-Up
3x CFWU
Strength:
Front Squat
10, 10, 10, 10
Rest
WOD:
7 rounds
300m Row
7 Burpees
7 Ball slams
Post loads and time to comments.
3x CFWU
Strength:
Front Squat
10, 10, 10, 10
Rest
WOD:
7 rounds
300m Row
7 Burpees
7 Ball slams
Post loads and time to comments.
Thursday, April 29, 2010
WOD Thurday 4-29-10
Warm- Up
750m Row
Strength:
Bench Press
5,5,5,5,5
Rest
WOD :
Death by Pull ups and KTE
Every minute on the minute perform a pull up and a KTE.
1st min - 1 pull up / 1 kte
2nd min - 2 pull up / 2 kte
3rd min - 3 pull up / 3 kte
etc until you can’t complete the required reps for each movement in the alotted time.
Post bench press loads and rounds to comments.
750m Row
Strength:
Bench Press
5,5,5,5,5
Rest
WOD :
Death by Pull ups and KTE
Every minute on the minute perform a pull up and a KTE.
1st min - 1 pull up / 1 kte
2nd min - 2 pull up / 2 kte
3rd min - 3 pull up / 3 kte
etc until you can’t complete the required reps for each movement in the alotted time.
Post bench press loads and rounds to comments.
Wednesday, April 28, 2010
WOD Wednesday 4-28-10
Warm-Up
3x CFWU
Skill focus:
Kipping pull ups
WOD:
10 Power Clean from the deck (95#,65#)
100m Sprint
x 2 - then rest
Repeat for 3 rounds
3x CFWU
Skill focus:
Kipping pull ups
WOD:
10 Power Clean from the deck (95#,65#)
100m Sprint
x 2 - then rest
Repeat for 3 rounds
Tuesday, April 27, 2010
WOD Tuesday 04-27-10
Warm-Up
Row 750m
Strength:
Split Jerk
2,2,2,2,2,2
(quickly find your heavy double and perform sets across)
WOD :
50 Push ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Push ups
Row 750m
Strength:
Split Jerk
2,2,2,2,2,2
(quickly find your heavy double and perform sets across)
WOD :
50 Push ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Push ups
Monday, April 26, 2010
WOD Monday 4-26-10
Warm- Up
3x CFWU
WOD
“Fight Gone Bad”
3 rounds
1 minute each station
20 Wall Ball shots (10′, 8′)
Sumo Deadlift High Pull (75#, 55#)
Box Jump (20″, 14″)
Push Press (75#, 55#)
Row (calories)
Post reps+ calories for all 3 rounds to comments.
3x CFWU
WOD
“Fight Gone Bad”
3 rounds
1 minute each station
20 Wall Ball shots (10′, 8′)
Sumo Deadlift High Pull (75#, 55#)
Box Jump (20″, 14″)
Push Press (75#, 55#)
Row (calories)
Post reps+ calories for all 3 rounds to comments.
Saturday, April 24, 2010
TEAM WOD Saturday 4-24-10
Warm-Up
3x CFWU
TEAM WOD:
Split into 2 teams and compete in the following, after deciding on a team name:
Row 30 calories
30 Wall ball shots (20/14)
30 Double unders
30 KB sumo deadlift high-pull (2/1.5 pood)
30 Box jumps (24"/18")
30 Burpees
Every member of each team must finish all reps of each exercise. Each team member will start at a different station. The team must rotate as a group (only when everyone on the team has finished their reps for the station they are at can the team then rotate). Time stops when all members of the team have finished all reps at each station.
Post team name and time for team chipper to comments.
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