Frantstic WOD
400m Run
21 Thrusters
21 Pull ups
400m Run
15 Thrusters
15 Pull ups
400m Run
9 Thrusters
9 Pull ups
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Endurance WOD
Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6
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Post time and comments.
Friday, 08 Jan 2010
WOD
AMRAP in twenty minutes of:
5 Towel Pull-ups
10 Hand Stand Push-ups
15 Pistols
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Endurance WOD
Choose ONE Of The Following 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
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post rounds and comments.
CFJ #21 - Zone Diet
AMRAP in twenty minutes of:
5 Towel Pull-ups
10 Hand Stand Push-ups
15 Pistols
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Endurance WOD
Choose ONE Of The Following 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
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post rounds and comments.
CFJ #21 - Zone Diet
Thursday, 07 Jan 2010
WOD
On each minute...
2 DB Squat Cleans to Thruster (55 lb, 35 lb)
then perform the following exercises till rep completion.
Max Push-ups (50), then Max Sit-ups (75), then Max Squats (100).
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Feat of Strength
Something from Binder.
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Post time and comments.
On each minute...
2 DB Squat Cleans to Thruster (55 lb, 35 lb)
then perform the following exercises till rep completion.
Max Push-ups (50), then Max Sit-ups (75), then Max Squats (100).
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Feat of Strength
Something from Binder.
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Post time and comments.
Wednesday, 06 Jan 2010
WOD
5 rounds for time:
400 meters run
30 box jumps
30 wall balls
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT... Deviate more than 2 sec and foul
Row: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 2 min Isometric Squat Hold.
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Post time and comments.
5 rounds for time:
400 meters run
30 box jumps
30 wall balls
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT... Deviate more than 2 sec and foul
Row: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 2 min Isometric Squat Hold.
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Post time and comments.
Tuesday, 5 Jan 2010
Dynamic Stretching
then,
6 x 200m run
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Feat of Strength
Front Squat 3-3-3-3
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Post time and comments.
then,
6 x 200m run
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Feat of Strength
Front Squat 3-3-3-3
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Post time and comments.
Monday, 4 Jan 09
Birthday WOD for Mike
30 reps from ground to overhead any way, BUT every time you put it down you have to do 10 tuck jumps and 5 push-ups.
(135#m/95#w) Scale appropriately.
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Endurance WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following sports:
Swim: 3x8 min, Rest 2 min Between intervals
Bike: 3x15 min, Rest 2 min Between intervals
Run: 3x12min, Rest 2 min Between intervals
Row: 3x8min, 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.
30 reps from ground to overhead any way, BUT every time you put it down you have to do 10 tuck jumps and 5 push-ups.
(135#m/95#w) Scale appropriately.
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Endurance WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following sports:
Swim: 3x8 min, Rest 2 min Between intervals
Bike: 3x15 min, Rest 2 min Between intervals
Run: 3x12min, Rest 2 min Between intervals
Row: 3x8min, 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.
2010, Jan 1st
100 Day Challenge....
Burpees or
Push-ups
50 Day Challenge....
Pull-ups or
Hand Stand Push-ups
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Choose one the above challenges for the New Year. Start today by posting your choice in the comments and perform ONE rep.
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See you all tomorrow, 09:00 Halsey for our Saturday WOD.
Burpees or
Push-ups
50 Day Challenge....
Pull-ups or
Hand Stand Push-ups
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Choose one the above challenges for the New Year. Start today by posting your choice in the comments and perform ONE rep.
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See you all tomorrow, 09:00 Halsey for our Saturday WOD.
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