Tuesday, 01 Sept 09

**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.

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.

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.

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.

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.

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.