Saturday, April 30, 2011

Saturday April 30, 2011

21-18-15-12-9-6-3-3-3
Thrusters (60#/95#)
Pullups

This is essentially the same amount of reps of 2 Frans.

Friday, April 29, 2011

Thursday, April 28, 2011

Thursday April 28, 2011

4 Rounds
5 Power Cleans (110#/185#)
25 Pushups (Hand Release)
250M Row

This should be heavy. If your max is 100# do 90#-95#. Do at least 90% of your max.

Wednesday, April 27, 2011

Wednesday April 27, 2011

200M Run
25 Snatches (75/45)
25 Kettlebells (53/35)
25 OH Squats (75/45)
25 Box Jumps (20/16)
25 SDHP (75/45)
25 Wallballs (20-10'/14-8')
25 Thrusters (75/45)
200M Run

View Previous Time:
Friday April 02, 2010

Tuesday, April 26, 2011

Monday, April 25, 2011

Monday April 25, 2011

5 Rounds
10 KB Swings
10 Burpees
10 Pushups (Hand Release)
10 Squats
10 Double Unders (30 Singles)

I stole this one from Krista.

and then,
Do a 1 mile run.

View Previous 1 Mile Time:
Sunday December 19, 2010
Sunday July 04, 2010

Sunday, April 24, 2011

Sunday April 24, 2011

HAPPY EASTER!

5 Rounds
8 Thrusters (70#/115#)
200M Run

Saturday, April 23, 2011

Friday, April 22, 2011

Friday April 22, 2011

5 Rounds
15 Wallball Squat Cleans (12#/20#)
15 Wallball Shots (12#@9'/20#@10')

Make sure you tap the wallball on the ground inbetween each rep of the squat cleans.

Thursday, April 21, 2011

Thursday April 21, 2011

3 Rounds
500M Row
21 Burpees
400M Run

View Previous Times:
Monday February 22, 2010


These are great for anyone that wants barefoot running or WOD's without breaking the bank. They are half the cost of 5 fingers. They are the FILA brand. You can get these at shoe carnival right now for "buy one get one half off" plus $5.00 off coupon. They are on sale as well at $49.99. Total cost for 2 pairs = $76.84.

Wednesday, April 20, 2011

Tuesday, April 19, 2011

Tuesday April 19, 2011

21-15-9
HSPU
Ring Dips
Pushups (Hand Release)

Monday, April 18, 2011

Monday April 18, 2011

21-15-9
Squat Cleans (80#/135#)
Knees to Elbows

View previous times:
Tuesday February 23, 2010

Sunday, April 17, 2011

Saturday, April 16, 2011

Saturday April 16, 2011

AMRAP in 10 minutes
60 Burpees (facing bar)*
30 Overhead Squats (60#/95#)**
15 Pullups (Do max rep pullups if there is time left on the clock)***

* Facing Bar - When doing a burpee, make sure you are facing the bar (not sideways), Jump over the bar, turn around (facing the bar again on the other side) and perform another burpee. Jump over the bar and repeat for 60 reps total.
** This is the CF Open WOD and RX'd is really 90#/120#
*** This is the CF Open WOD and RX'd is really 10 Muscle Ups.

Friday, April 15, 2011

Friday April 15, 2011

150 Kettlebell Swings
200M Run (every time you stop swinging the KB)

View previous times:
Sunday March 21, 2010

Thursday, April 14, 2011

Wednesday, April 13, 2011

Wednesday April 13, 2011

"Jackie"

1000M Row
50 Thrusters (30#/45#)
30 Pullups

View Previous Times:
Wednesday March 10, 2010

Tuesday, April 12, 2011

Tuesday April 12, 2011

5 Rounds
200M Run
20 Push Press/Jerks (60#/95#)
10 Burpees

Monday, April 11, 2011

Sunday, April 10, 2011

Sunday April 10, 2011

AMRAP in 12 Minutes
10 SDHP (45#/75#)
7 Situps (unsecured)
5 Burpees

Saturday, April 9, 2011

Saturday April 09, 2011

AMRAP in 12 Minutes
3 Bench Press (110#/185#)
6 Back Squats (110#/185#)

Scale accordingly. Example BP-80#, BS-95#.

Friday, April 8, 2011

Thursday, April 7, 2011

Thursday April 07, 2011

AMRAP in 12 minutes
5 Pullups
10 Clean and Jerks (60#/95#)

May finish up 10 rounds for time.

Wednesday, April 6, 2011

Wednesday April 06, 2011

3 Rounds
400M Run
15 Squat Snatches (45#/75#)
9 HSPU

Tuesday, April 5, 2011

Monday, April 4, 2011

Monday April 04, 2011

800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run

Sunday, April 3, 2011

Sunday April 03, 2011

7 Rounds
200M Run
10 Power Cleans (85#/135#)
10 Burpees

Saturday, April 2, 2011

Friday, April 1, 2011

Friday April 01, 2011

This is the 2nd WOD of the CF Open.
AMRAP in 15 minutes
9 Deadlifts (100#/155#)
12 Pushups (Hand Release)
15 Box Jumps (20"/24")

Paige does WOD