Friday, September 30, 2011

Friday September 30, 2011

400M Run
then,
7 Rounds
7 Deadlifts (Body Weight)
7 Pushups (Hand Release)
then,
400M Run

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Saturday, March 05, 2011

Friday Night HeavyWeights!

Thursday, September 29, 2011

Wednesday, September 28, 2011

Wednesday September 28, 2011

10-9-8-7-6-5-4-3-2-1
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)

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Friday March 04, 2011

Tuesday, September 27, 2011

Tuesday September 27, 2011

5 Rounds
400M Run
15 Wallballs (12#@9'/20#@10')
15 Box Jumps (20"/24")

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Saturday March 26, 2011

Monday, September 26, 2011

Sunday, September 25, 2011

Sunday September 25, 2011

4 Rounds
400M Run
25 Double Unders (75 Singles)
10 Ring Dips

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Sunday August 02, 2009

Saturday, September 24, 2011

Saturday September 24, 2011

500M Row
Then,
5 Rounds
7 Power Cleans (60#/95#)
7 Front Squats (60#/95#)
7 Push Press/Jerks (60#/95#)
7 Burpees
Then,
500M Row

Friday, September 23, 2011

Thursday, September 22, 2011

Thursday September 22, 2011

"Helen"

3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

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Saturday June 18, 2011

Wednesday, September 21, 2011

Wednesday, September 21, 2011

3 Rounds
50 Air squats
40 Walking lunges
30 Kettlebell swings (53/35#)
20 Toes-to-bar
10 Burpees

*May sub knees-to-elbows or situps for toes-to-bar

View Previous Times: February 20, 2011

Tuesday, September 20, 2011

Monday, September 19, 2011

Monday September 19, 2011

10 Rounds
5 Deadlifts (Body Weight)
10 Situps (Unsecured)
15 Double Unders (45 Singles)

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Sunday February 27, 2011

Sunday, September 18, 2011

Sunday September 18, 2011

20 - 15 - 10
100' Lunge (30 Steps)
Wallballs (12#@9' or 14#@8'/20#@10')
Pushups (Hand Release)
Box Jumps (20"/24")
Then,
Finish with 100' Lunge (30 Steps)

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Friday October 02, 2009

Saturday, September 17, 2011

Saturday September 17, 2011

REST DAY

FYI - The CF Games Replay is on the next 2 Wednesdays on ESPN2. The first day of events were this past Wednesday. Hopefully you didn't miss it. I encourage all of you to watch the next 2 Wednesdays which would be day 2 and day 3 of the games. It is quite impressive. Check this out, the games were sponsored by Reebok amongst other's. The payout was $1,000,000. $500,000 for both the women and men. 1st place was $250,000 each. To give you perspective The World's Strongest Man Competition started in 1977 and last year, first place prize was $15,000. Unbelievable! CF has become huge. My feelings on why are because everybody can do it, it gets you fit and it works!

Friday, September 16, 2011

Friday September 16, 2011

15-12-9-6-3
Power Cleans (80#/135#)
Burpees Facing Bar (Jump over bar each rep)

Thursday, September 15, 2011

Thursday September 15, 2011

150 Wallballs (12#@9' or 14#@8'/20#@10')
200M Run (every time you stop)

Stopping is any pause in repetitions. If the wallball falls to the ground, pick it up immediately and continue. This is not considered a stop in reps.

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Sunday August 23, 2009

Wednesday, September 14, 2011

Tuesday, September 13, 2011

Tuesday September 13, 2011

3 Rounds
400M Run
15 Pullups
15 Push Press (50% of Body Weight)

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Thursday October 21, 2010

Monday, September 12, 2011

Monday September 12, 2011

10 Clean & Jerks (135#/80#)
50 Double unders (150 Singles)
50 Situps (Unsecured)
21 Thrusters (95#/60#)
21 Pullups
10 Clean & Jerks (135#/80#)

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Thursday February 25, 2010

Sunday, September 11, 2011

Sunday September 11, 2011

"NEVER FORGET!"

REST DAY

Jen Deadlifting 175#! Nice Job!

Saturday, September 10, 2011

Saturday September 10, 2011

3 Rounds
800M Run
50 Situps

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Monday May 16, 2011

I meant to make the WOD:
"Michael"
3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps

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Thursday September 23, 2010

Friday, September 9, 2011

Friday September 09, 2011

20-15-10
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run

There are 4 Runs. One at the beggining of each round and finish with one.

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Tuesday July 13, 2010

Thursday, September 8, 2011

Wednesday, September 7, 2011

Wednesday September 07, 2011

4 Rounds
15 Pullups
15 Deadlifts (Body Weight)
400M Run

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Friday March 25, 2011

Tuesday, September 6, 2011

Tuesday September 06, 2011

25 Double Unders (75 Singles)
400M Run
25 Burpees
400M Run
25 Pushups
30 Walking Lunges
25 Kettlebell Swings (35#/53#)
30 Walking Lunges
25 Air Squats
400M Run
25 Situps
400M Run
25 Double Unders (75 Singles)

View Previous Times (similar - w/o pushups and only 1 set of lunges):
Thursday October 01, 2009
The Group! 19 of us!!!

Monday, September 5, 2011

Sunday, September 4, 2011

Sunday September 04, 2011

50 Pullups
400M Run
21 Thrusters (60#/95#)
800M Run
21 Thrusters (60#/95#)
400M Run
50 Pullups

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Tuesday September 29, 2009

Possible Subs:
Jumping Pullups for Pullups
Front Squats and Push Press for Thrusters

Saturday, September 3, 2011

Saturday September 03, 2011

AMRAP in 15 Minutes (20 minutes)
100' Weighted DB Lunges (25/35)
25 Double Unders (75 Singles)
10 Ring Dips

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Sunday September 20, 2009

Friday, September 2, 2011

Thursday, September 1, 2011

Thursday September 01, 2011

400M Run
30 SDHP (60#/95#)
30 Box Jumps (20"/24")
30 Situps (Unsecure)
400M Run
20 SDHP
20 Box Jumps
20 Situps
400M Run
10 SDHP
10 Box Jumps
10 Situps
400M Run

View Previous Times (the real way w/ 400M Run at the end):
Tuesday March 01, 2011