**I may not be at CF today. Clark will be flying in early if the weather permits. So if you don't feel comfortable with the below WOD then ...100 Burpees for time. **
WOD
3 Rounds for time:
10 Body weight Front Squats
20 Weighted Sit Ups (35#m/25#w)
(it's a fast one...so shoot for under 10 min.)
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Feat of Strength:
Do something from the Binder. (Two for Tuesday)
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Post time and comments.
Monday, 31 August 09
"Mary"
As many rounds as possible in 20 minutes:
5 handstand push-ups
10 Pistols (1-legged squats)
15 pull-ups
(If you cannot do a controlled unassisted pistol, stand on top of your box and allow your non-squatting leg to hang off the side. If that is still difficult, use a set of rings or a post to help you maintain your balance.)
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Endurance WOD
Choose ONE of The Following Sports
Swim, Bike, Run, C2
Swim: 8min of 25yrds on 30 sec, Rest 4min then, 4 min of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.
Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.
Run: 8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec.
Row: 8min of 115m on 30 sec, Rest 4 min then, 4 min of 115m on 30 sec, Rest 2 min then, 2 min of 115m on 30 sec.
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Post rounds and comments.
As many rounds as possible in 20 minutes:
5 handstand push-ups
10 Pistols (1-legged squats)
15 pull-ups
(If you cannot do a controlled unassisted pistol, stand on top of your box and allow your non-squatting leg to hang off the side. If that is still difficult, use a set of rings or a post to help you maintain your balance.)
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Endurance WOD
Choose ONE of The Following Sports
Swim, Bike, Run, C2
Swim: 8min of 25yrds on 30 sec, Rest 4min then, 4 min of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.
Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.
Run: 8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec.
Row: 8min of 115m on 30 sec, Rest 4 min then, 4 min of 115m on 30 sec, Rest 2 min then, 2 min of 115m on 30 sec.
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Post rounds and comments.
Friday, 28 August 09
Fun Friday!
"Filthy Fifty"--Fuji
50 Box Jump, 24”
50 Jumping Pull Ups
50 DB Swings, 55/35
50 Overhead Squat w/PVC
50 Sit Ups
50 Hand Stand Push Ups
50 Back Extensions
50 Wall Ball, 20/14
50 Burpees
50 Double Unders (5:1)
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Feat of Strength....show up for Saturday's WOD! 09:00 Halsey Gym.
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
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Post time and comments.
"Filthy Fifty"--Fuji
50 Box Jump, 24”
50 Jumping Pull Ups
50 DB Swings, 55/35
50 Overhead Squat w/PVC
50 Sit Ups
50 Hand Stand Push Ups
50 Back Extensions
50 Wall Ball, 20/14
50 Burpees
50 Double Unders (5:1)
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Feat of Strength....show up for Saturday's WOD! 09:00 Halsey Gym.
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
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Post time and comments.
Thursday, 27 August 09
WOD
"Kelly" (benchmark wod)
5 rounds for time:
run 400 meters
30 box jump, 24 inch box
30 wall ball shots (20#m/16#w)
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Feat of Strength:
Practice kipping pull-up or handstand push-ups.
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Post time and comments.
"Kelly" (benchmark wod)
5 rounds for time:
run 400 meters
30 box jump, 24 inch box
30 wall ball shots (20#m/16#w)
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Feat of Strength:
Practice kipping pull-up or handstand push-ups.
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Post time and comments.
Wednesday, 26 August 09
WOD
Five rounds for time of:
10 Alligator Push-Ups
20 Yard Bear Crawl with Dumbbells (25/15 lbs.)
30 Lunges (with Dumbbells)
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Feat of Strength:
Front Squat find your 3 rep max
3-3-3-3
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Endurance WOD:
Choose ONE of The Following Sports:
90% of best time
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
Row: 4k Tempo 90%
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Post time and comments.
Five rounds for time of:
10 Alligator Push-Ups
20 Yard Bear Crawl with Dumbbells (25/15 lbs.)
30 Lunges (with Dumbbells)
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Feat of Strength:
Front Squat find your 3 rep max
3-3-3-3
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Endurance WOD:
Choose ONE of The Following Sports:
90% of best time
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
Row: 4k Tempo 90%
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Post time and comments.
Tuesday, 25 August 09
WOD
10-9-8-7-6-5-4-3-2-1
reps for time:
Single Arm Dumbbell Snatch (switch arms)
Box Jumps (high)
Double Unders (5:1 singles)
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Feat of Strength:
Seated Press max reps in 2 minutes.
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Post time and reps.
10-9-8-7-6-5-4-3-2-1
reps for time:
Single Arm Dumbbell Snatch (switch arms)
Box Jumps (high)
Double Unders (5:1 singles)
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Feat of Strength:
Seated Press max reps in 2 minutes.
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Post time and reps.
Monday, 24 August 09
WOD
"Tabata Something"
Pull Ups
Push Ups
Sit Ups
Air Squats
Each exercise will be performed in succession for :20 followed by :10 rest for 8 cycles. Each rep will constitute one point.
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Feat of Strength:
Practice Snatch...with straight bar and dumbbell.
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Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
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Post total reps and comments.
"Tabata Something"
Pull Ups
Push Ups
Sit Ups
Air Squats
Each exercise will be performed in succession for :20 followed by :10 rest for 8 cycles. Each rep will constitute one point.
-----
Feat of Strength:
Practice Snatch...with straight bar and dumbbell.
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
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Post total reps and comments.
Friday, 21 August 09
WOD
"Nancy"
5 rounds for time:
400 meter run
15 Overhead squat (95#m/65#w)
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Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
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Post time and comments.
"Nancy"
5 rounds for time:
400 meter run
15 Overhead squat (95#m/65#w)
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Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
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Post time and comments.
Thursday, 20 August 09
WOD
21-15-9-6-3 reps for time:
Sumo Deadlift High Pull (95 lb, 65 lb)
Supermans
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Feat of Strength
Overhead Squat (find your 3 rep max)
3-3-3-3
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21-15-9-6-3 reps for time:
Sumo Deadlift High Pull (95 lb, 65 lb)
Supermans
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Feat of Strength
Overhead Squat (find your 3 rep max)
3-3-3-3
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Ambition is the path to success, persistence is the vehicle you arrive in. -William Eardley, IV
Wednesday, 19 August 09
WOD
5 Rounds for Time:
200m Run (100 backwards/100 forward)
10 Push Ups
10 Sit Ups
10 Medball Cleans (Air squat for beginners)
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Feat of Strength:
Practice Double Unders...how many with out a miss?
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Endurance WOD
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance (short course, long course, ultra)
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
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Post times, reps and comments.
5 Rounds for Time:
200m Run (100 backwards/100 forward)
10 Push Ups
10 Sit Ups
10 Medball Cleans (Air squat for beginners)
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Feat of Strength:
Practice Double Unders...how many with out a miss?
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Endurance WOD
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance (short course, long course, ultra)
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
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Post times, reps and comments.
Tuesday, 18 August 09
WOD
30 Pull Up
5 Wall Ball (20#m/#14w)
25 Pull Up
10 Wall Ball
20 Pull Up
15 Wall Ball
15 Pull Up
20 Wall Ball
10 Pull Up
25 Wall Ball
5 Pull Up
30 Wall Ball
for time:
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Feat of Strength:
1000m Row for time
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Post times and comments.
30 Pull Up
5 Wall Ball (20#m/#14w)
25 Pull Up
10 Wall Ball
20 Pull Up
15 Wall Ball
15 Pull Up
20 Wall Ball
10 Pull Up
25 Wall Ball
5 Pull Up
30 Wall Ball
for time:
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Feat of Strength:
1000m Row for time
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Post times and comments.
Monday, 17 August 09
WOD
As many rounds in 20 mins of
:
400m run
4 Handstand push ups
8 Dumbbell swings (55#m/35#w)
12 Sit ups
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Feat of Strength:
Jumping Squats with 55#m/45#w
Max reps in 2 minutes
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Endurance WOD:
Choose ONE of The Following Sports:
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
Row: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
As many rounds in 20 mins of
:400m run
4 Handstand push ups
8 Dumbbell swings (55#m/35#w)
12 Sit ups
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Feat of Strength:
Jumping Squats with 55#m/45#w
Max reps in 2 minutes
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Endurance WOD:
Choose ONE of The Following Sports:
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
Row: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
Friday, 14 August 09
Fun Friday! -partner up!
100 Box Jump Burpees
Finish with 20 Tire Flips
(Only one person can work at a time.)
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Feat of Strength: Deadlift
3-3-2-2-1-1
(find your on rep max)
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Endurance WOD
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Row: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
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Post time, weight and comments.
100 Box Jump Burpees
Finish with 20 Tire Flips
(Only one person can work at a time.)
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Feat of Strength: Deadlift
3-3-2-2-1-1
(find your on rep max)
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Endurance WOD
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Row: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
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Post time, weight and comments.
Thursday, 13 August 09
WOD
800m Row
followed by:
5 rounds of
3 Hang Power Cleans
3 Front Squats
3 Jerks (or push press if your not comfortable with jerks)
finish with:
800m Run
for time
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Feat of Strength:
Max Pull-ups in 2 minutes
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Post time, reps and comments.
800m Row
followed by:
5 rounds of
3 Hang Power Cleans
3 Front Squats
3 Jerks (or push press if your not comfortable with jerks)
finish with:
800m Run
for time
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Feat of Strength:
Max Pull-ups in 2 minutes
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Post time, reps and comments.
Wednesday, 12 August 09
WOD
"Lucky 7"
Seven rounds for time of:
7 Box Jump
7 Handstand Push-ups
7 Squats
7 Burpees
7 Dips
7 Double Unders
7 Shuttle Runs
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Feat of Strength:
Row 2 minute - rest 1 minute -Row 1 minute
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Endurance WOD
Swim, Bike Run, Row
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
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Post time, distance and comments.
"Lucky 7"
Seven rounds for time of:
7 Box Jump
7 Handstand Push-ups
7 Squats
7 Burpees
7 Dips
7 Double Unders
7 Shuttle Runs
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Feat of Strength:
Row 2 minute - rest 1 minute -Row 1 minute
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Endurance WOD
Swim, Bike Run, Row
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
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Post time, distance and comments.
Tuesday, 11 Tuesday 09
Sorry for my absence today. I had an unexpected chance to spend a few more hours with my husband before he deployed today. Thank you all for understanding and keeping up the good work in my absence.
WOD
amrap in 15 min
5 push-ups
10 sit-ups
15 squats
WOD
amrap in 15 min
5 push-ups
10 sit-ups
15 squats
Monday, 10 August 09
WOD
With a continuously running clock do one 95/65 pound Thruster the first minute, two 95/65 pound Thruster the second minute, three 95/65 pound Thruster the third minute... continuing as long as you are able. Score is number of rounds.
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Feat of Strength
2 minute L Sit or Time Trail 1 mile
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Endurance WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Row: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
-----
Post rounds, time and comments.
With a continuously running clock do one 95/65 pound Thruster the first minute, two 95/65 pound Thruster the second minute, three 95/65 pound Thruster the third minute... continuing as long as you are able. Score is number of rounds.
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Feat of Strength
2 minute L Sit or Time Trail 1 mile
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Endurance WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Row: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
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Post rounds, time and comments.
Friday, 07 August 09
WOD
3 Rounds
for time of:
20 Air Squat
200m Sprint
20 Sit-Ups
200m Sprint
20 Pull Ups
200m Sprint
Rest one minute immediately following each round.
(kid friendly)
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Feat of Strength:
Front Squat
3-3-3 find your 3 rep max.
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Endurance WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5.
Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
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Post time, weight and distance.
3 Rounds
for time of:
20 Air Squat
200m Sprint
20 Sit-Ups
200m Sprint
20 Pull Ups
200m Sprint
Rest one minute immediately following each round.
(kid friendly)
-----
Feat of Strength:
Front Squat
3-3-3 find your 3 rep max.
-----
Endurance WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5.
Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
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Post time, weight and distance.
Thursday, 06 August 09
WOD
Rounds of 30-20-10
for time of:
Pull-Ups
Push Press (95-115/65-75)
Walking Overhead Lunge Steps (45/25 lb. bumper plate)
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Feat of Strength:
2 minute drill:
Sumo Deadlift (55#m/45#w)
-----
Post time and reps.
Rounds of 30-20-10
for time of:
Pull-Ups
Push Press (95-115/65-75)
Walking Overhead Lunge Steps (45/25 lb. bumper plate)
-----
Feat of Strength:
2 minute drill:
Sumo Deadlift (55#m/45#w)
-----
Post time and reps.
Wednesday, 05 August 09
WOD
Three rounds for time:
30 Kettlebell Swings (55#m/35#w)
30 Box Jumps (2 tires if you dare!)
-----
Feat of Strength:
Power Clean (find your three rep max)
3-3-3-3
Focus on good form!!
-----
Endurance WOD:
3+ Hours /Before/After above WOD
Choose ONE of the Following Sports:
Swim: 3 x 350m/y with. 2 min recoveries. Best possble pace
Bike: 3 x 5k with 2min recoveries. Best possible pace
Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace
Row: 2 X 1200m with 2 min recoveries. Best possible pace
Three rounds for time:
30 Kettlebell Swings (55#m/35#w)
30 Box Jumps (2 tires if you dare!)
-----
Feat of Strength:
Power Clean (find your three rep max)
3-3-3-3
Focus on good form!!
-----
Endurance WOD:
3+ Hours /Before/After above WOD
Choose ONE of the Following Sports:
Swim: 3 x 350m/y with. 2 min recoveries. Best possble pace
Bike: 3 x 5k with 2min recoveries. Best possible pace
Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace
Row: 2 X 1200m with 2 min recoveries. Best possible pace
Tuesday, 04 August 09
WOD
Max Effort Box Jump
1-1-1-1-1-1-1
and then,
For time:
Run 400 meters
60 Wall Ball Shots (20/14)
Run 400 meters
40 Wall Ball Shots
Run 400 meters
20 Wall Ball Shots
Run 400 meters
-----
CHECK OUT THE NEW CLASS TIME.
Created especially for beginners.
-----
Post time and comments.
Max Effort Box Jump
1-1-1-1-1-1-1
and then,
For time:
Run 400 meters
60 Wall Ball Shots (20/14)
Run 400 meters
40 Wall Ball Shots
Run 400 meters
20 Wall Ball Shots
Run 400 meters
-----
CHECK OUT THE NEW CLASS TIME.
Created especially for beginners.
-----
Post time and comments.
Monday, 03 August 09
WOD
As Many Rounds as Possible
in 15 minutes of:
10 Ring Dips
15 Burpees
20 foot Bear Crawl
As Many Rounds as Possible
in 15 minutes of:
10 Ring Dips
15 Burpees
20 foot Bear Crawl
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