Monday, 01 November 10

Saturday's Halloween WOD...

WOD
3 Rounds for time of:
400m Run
15 Overhead Squat (95/65)
15 Sit Ups
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Skill: Ring Dips - Complete 25 total, break them up as needed
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Endurance WOD

Choose ONE of the Following Sports;

Swim, Bike, Run C2

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

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Post time and comments.

Friday, 29 October 10

WOD
21-15-9
SDHP, 95/63
Handstand Push-ups
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Endurance WOD
Tabata Run/Row
8 rounds
20 sec Sprint, 10 sec Rest
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Post time and comments.

HALLOWEEN WOD...SATURDAY 09:00

come dressed for FUN! 

Thursday, 28 October 10

WOD
40-30-20-10
Pistols
Push Ups
Double Unders
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Practice L-Sit and Handstand Holds
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Feat of Strength:
Overhead Squat 3 x 5
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Post time and comments.

Wednesday, 27 October 10

WOD
400m Run
3 rounds of
10 Wall Balls
10 Pull Ups
400m Run
3 rounds of
10 Wall Balls
10 Pull Ups
400m Run
For time!
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Mobility WOD 
Episode 66: A Front Rack Wrist Mob and More!
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Post time and comments.

Tuesday, 26 October 10

WOD
17 minute AMRAP of:
6 Ring Dips
8 DB Swings
10 Single Arm Squat Cleans
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Feat of Strength:

2 minute drill - max Burpees 

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Post rounds and comments.

Monday, 25 October 10

WOD
60 Push Presses (95/65)
Everytime you rest...
15 over-the-top Box Jumps (20")
 then,
Finish with a 1000m Row for time
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Endurance WOD

Choose ONE of the Following Sports:

Swim: 3x350y/m, 2 min Recoveries, Best possible pace

Bike: 3x5k, 2 min Recoveries, Best possible pace

Run: 3x1000m, 2 min Recoveries, Best possible pace

C2: 2x1200m, 2 min Recoveries, Best possible pace

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Post rounds and comments.

Friday, 22 October 10

WOD
Run baby Run!
8 rounds of 2 minute max distance Sprints
1 minute Rest between rounds.
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"Annie"

50-40-30-20-10

Double Unders

Sit-Ups

*If you are going to do Annie...start is at 09:05

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Post time and comments.

Thursday, 21 October 10

A Devilish WOD
6 rounds for time of:
6 Wall Balls (20/14)
6 Push Ups
6 DB Swings (55/35)
6 Burpees
6 Jumping Lunges (each leg)
6 Toes to Bar
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Feat of Strength:

Deadlift 1-1-1-1-1

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Post time and comments.

Wednesday, 20 October 10

WOD
Four rounds for time of:
20 Single Arm Straight Bar Thrusters (55/45)
20 Box Jumps
200m Run
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Endurance WOD

Choose ONE of the Following sports:

Swim: 2×8 min, Rest 2 min Between intervals

Bike: 2×15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals

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Post time and comments

Tuesday, 19 October 10

"Cindy"
:20 AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
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Feat of Strength:

Unbroken Double Unders

5-10-15-20-25-30-35-40-45-50 reps.

Complete the sets of Double Unders in sequence.You must complete each unbroken set before moving on to the next set.

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Post time and comments.

Monday, 18 October 10

WOD
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
 ----rest 5 minutes then
1 mile speed test
WOD Demo with Miranda Oldroyd and Mary Lampas - video [wmv] [mov]
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Endurance WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

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Post times and comments.

Friday, 15 October 2010

WOD

800m Row/Run
60 Box Jumps
40 Burpees
200m Farmer Carry (45/25)
for time.
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Endurance WOD

CFE Strength and Conditioning  Rest Day

Choose ONE of the following Sports:

Swim: 20min, add T-shirt for drag.

Bike: 30min Hill Climb, 4-8% ave Grade.

Run: 25min Hill Climb, 4-8% ave Grade.

C2: 20min, Damper between 5-8, Hold WATTS @ 20-75 above body weight.

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Post time and comments.

Thursday, 14 October 10

WOD
25-20-15-10-5 reps for time of:
Pull-Ups
Push Press (115/75)
Double Unders
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Feat of Strength:

Practice the skill "Skin the Cat"

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Mobility WOD 

Episode 53: Muscle Up and Wall Ball Prep

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Post time and comments.

Wednesday, 13 October 10

WOD
5 Rounds of 3 minutes each:
400m Run
Max Reps of Wall Balls
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Endurance WOD

Choose ONE of the Following sports:

20  Minute AMRAP “as many rounds as possible”

Swim: 50m, Rest 30 sec

Bike: 1/4mile, Rest 30sec

Run: 200m, Rest 30sec

C2: 200m, Rest 30sec

Complete as many rounds as possible in the 20 minute time frame, Rest is included as part of the 20 minutes

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Post reps and comments.

Tuesday, 12 October 10

CF Ladies-
   My friend in Florida is doing the 3 Day Walk for the Cure for breast cancer at the end of the month. She is   making a "branket" (a blanket made of bras) to decorate her tent. Please bring your old bras that you need to get rid of to Tues am workout.
Thanks,
Melissa 

WOD - One "Bra", Three Girls

21-15-9 reps for time of:
Thrusters
Pull-ups
Squat Cleans
Ring Dips
Deadlifts
HSPU’s
Use the same load for all weighted movements. Folks who are only a
little nuts should use Fran weight (95lb/ 65lb), those bordering on
lunacy could try Elizabeth weight (135lb/ 85lb) and if anyone is insane
enough try Diane weight (225lb, 185lb)

This is a very technical WOD so coaching will start at 09:05 so please have your warm-up done before hand.

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Post time and comments.

Monday, 11 October 10

HOLIDAY WOD

Halsey Gym @ 09:00

*canceled if raining.

Friday, 08 October 10

WOD
10 Burpees
20 Toes to Bar
30 DB Swings (55/35)
400m Run
10 HSPU
20 Supermans
30 Wall Balls (20/14)
400m Run
Goal is to complete each exercise unbroken.
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Endurance WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4×5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

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Post time and comments.

Thursday, 07 October 10

WOD
15 minute AMRAP
10 Overhead Lunges (45/35 plate)
5 Strict Press
200m Sprint
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Feat of Strength:
Squat Clean to Overhead 2-2-2-2
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Post rounds and comments.

Wednesday, 06 October 10

WOD
Ten Round for time;
15 Deadlifts (135/95)
15 Push-Ups
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Endurance WOD

Choose ONE of the following sports:Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

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Mobility WOD 
Episode 45: Torque is King, Three Way Hip Mobs
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Post time and comments.

Tueday, 05 October 10

WOD

50-40-30-20-10
Double Unders
Sit Ups
Box Jumps
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Feat of Strength:
Push Jerks 3-3-3
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Post time and comments.

Monday, 04 October 10

"DANIEL"

for time:

50 pull-ups

400 meter run

95 lbs thruster, 21 reps

800 meter run

95 lbs thruster, 21 reps

400 meter run

50 pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
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Endurance WOD

Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12×1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.
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Post time and comments.