Monday December 31, 2012

"Jackie"

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

View Previous Times:
Wednesday April 13, 2011

Sunday December 30, 2012

1000M Run
100 Pushups (Hand Release)
10 Snatches (80#/135#)

Saturday December 29, 2012

REST DAY

Friday December 28, 2012

2 Rounds
800M Run
30 Pullups
30 Front Squats (60#/95#)
30 Toes to Bar
30 Power Cleans (60#/95#)

Thursday December 27, 2012

"Michael"

3 Rounds
800M Run
50 Good Mornings (30#/45#)
50 Situps

View Previous Times:
Wednesday, May 02, 2012

Wednesday December 26, 2012

REST DAY

Tuesday December 25, 2012

MERRY CHRISTMAS

Monday December 24, 2012

12 Days of Christmas

12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)

Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.

View Previous Times:
Friday December 23, 2011

Sunday December 23, 2012

REST DAY

Saturday December 22, 2012

3 Rounds
400M Run
7 Push Press (80#/135#)
14 Ring Rows

Friday December 21, 2012

AMRAP in 20 minutes
5 Pullups (chest to bar)
10 Wallballs (12#@9ft/20#@10ft.)
15 Kettlebell Swings (35/53#)

Thursday December 20, 2012

REST DAY

Wednesday December 19, 2012

AMRAP
500M Row
Max Rep Clean and Jerks (80#/135#)
400M Run
Finish at 10 Minutes

Penalty for finishing 10 Seconds or more too fast or too slow = 30 Burpees

It works like this: Row 500M and get all the C&J possible until you have to start your run.
For example if it takes 2 minutes to Row and think it will take 2 minutes to run, then there is only 6 minutes to do Max C&J (between minutes 2 and 8). Another approach would be to want 40 total C&J and at 8 minutes have only 38, therefore doing 2 more (may only give 1:30 left to run) having less time to complete the run in 10 minutes. Enjoy and have fun.

View Previous Times:
Tuesday November 23, 2010

Tuesday December 18, 2012

Go out and finish your Christmas Shopping
and then,
Practice what you suck at
Max Lifts
PR on something (ie. 400M, Deadlift, Max BJ's in 1 minute)

Monday December 17, 2012

REST DAY

Sunday December 16, 2012

5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)

View Previous Times:
Sunday, November 20, 2011

Saturday December 15, 2012

AMRAP in 12 Minutes
15 Deadlifts (95#/155#)
15 Pushups (Hand Release)*
15 Box Jumps (20"/24")

* May try Deficit Pushups with Bumper Plates (15# Plates/ 25# Plates)
Place Bumper Plates ~18" apart and place each hand on each plate. Do a Pushup and touch chest completely to the floor. Chest will go below your hands by 2-3", hence deficit.

Friday December 14, 2012

REST DAY

Thursday December 13, 2012

Make-up Day

or

Active Rest Day

I think we all need it!

Wednesday December 12, 2012

400M Run
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run

Wallball = 12#@9'/20#@10'

View Previous Times:
Wednesday, January 11, 2012

Tuesday December 11, 2012

REST DAY

Monday December 10, 2012

21-15-9
Deadlifts (135#/225#)
Ring Dips

Sunday December 09, 2012

AMRAP in 12 Minutes

7-14-21
Front Squats (60#/95#)
Pushups (Hand Release)
Box Jumps (20"/24")

*1 Round consists of 7 FS's, 7 PU's, 7 BJ's, 14 FS's, 14 PU's, 14 BJ's, 21 FS's, 21 PU's and 21 BJ's. Then Repeat.

Saturday December 08, 2012

REST DAY

Friday December 07, 2012

20 Wallball Shots (12#@9'/20#@10')
20 Situps
20 Box jump (20"/24")
20 Pushups (Hand Release)
20 Power Cleans (80#/135#)
20 Double Unders
20 Thrusters (20#X2 DB/35#X2 DB)
20 Pullups
20 Overhead Squats (60#/95#)
20 Kettlebell Swings (35#/53#)
20 Push Press (60#/95#)
20 Dips (10 Ring Dips)
20 SDHP (60#/95#)
20 Burpees
20 Back Squats (80#/135#)
20 GHD sit-ups (Good Mornings (30#/45#))
20 Walking Lunges
20 Deadlifts (80#/135#)
20 Knees to Elbows
20 Front Squat (80#/135#)

Thursday December 06, 2012

10 Rounds
200m Run
10 Power Cleans (80#/135#)

Wednesday December 05, 2012

REST DAY

Tuesday December 04, 2012

5 Rounds
50 Double Unders (150 Singles)
10 Push Press/Jerks (80#/135#)*
Rest 1 Minute

*Mainsite RX'd Weight is 125#/185#

Monday December 03, 2012

AMRAP in 15 Minutes
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*

*Mainsite RX'd Weight is 65#/95#.

Sunday December 02, 2012

REST DAY

Saturday December 01, 2012

With a 15 Minute Running Clock do:
1 Mile Run
50 Pullups
60 Pushups (Hand Release)
70 Situps
*(Break up as needed)
with time remaining, Do Max Rep Double Unders

View Previous Times:
Wednesday December 21, 2011

Friday November 30, 2012

10 Thrusters (80#/135#)
50 Double Unders (150 Singles)
8 Thrusters (80#/135#)
40 Double Unders (120 Singles)
6 Thrusters (80#/135#)
30 Double Unders (90 Singles)
4 Thrusters (80#/135#)
20 Double Unders (60 Singles)
2 Thrusters (80#/135#)
10 Double Unders (30 Singles)

View Previous Times:
Sunday August 01, 2010

WOD Video:

Thursday November 29, 2012

REST DAY

Wednesday November 28, 2012

3 Rounds
10 Weighted Toes to Bar (5# WB/8# WB)
200M Row with Straight Legs (30 Straight Leg SDHP with 35#/53#)*
10 Burpees facing Bar (12" above ground)
200M Row with Straight Arms (30 Sumo Deadlift with 35#/53#)


*Straight Leg SDHP is essentially a Good Morning into a High Pull.

Tuesday November 27, 2012

5 Front Squats
25 Pullups
4 Front Squats
20 Pullups
3 Front Squats
15 Pullups
2 Front Squats
10 Pullups
1 Front Squats
5 Pullups

Front Squats - The weight should be HEAVY! Pick a weight that will be difficult but what you can do. If you can clean 100#, try at least 90# for the FS. Have Fun!

Don't forget to post your time and weight.

205# Thruster!

Monday November 26, 2012

REST DAY

Sunday November 25, 2012

2 Rounds
1000M Row
50 Double Unders (150 Singles)

View Previous Times:
Thursday December 15, 2011

Saturday November 24, 2012

30 Pushups (Hand Release) or 30 Handstand Pushups
50 Good Mornings (30#/45#) or 50 Back Extensions
30 Knees to Elbows
30 Deadlifts (135#/225#)
30 Dumbbell Push Press (25#X2/40#X2)
50 Kettlebell Swings (35#/53#)
20 Calorie Row or (40 SDHP 35#/53#)
30 Pullups or 10 Muscle Ups

Bold is RX'd Mainsite.

Friday November 23, 2012

REST DAY

Thursday November 22, 2012

HAPPY THANKSGIVING!

5K Run

and then,

EAT, EAT and EAT

View Previous Times:
Thursday October 11, 2012

Wednesday November 21, 2012

AMRAP in 20 Minutes
400M Run
   3 Rounds
5 Pullups
10 Pushups (HR)
15 Air Squats

Tuesday November 20, 2012

REST DAY

Monday November 19, 2012

5 Rounds
400M run
20 Burpees
15 Bent Over Rows (25#x2/45#x2)*

*This Weight on the Main Site is 30#/50#. I do not have 50# DB therefor I made RX'd 25#/45#.
Bent Over Rows are bending over with your knees slightly bent and back parallel with ground. Holding dumbbells and allowing them to hang, pull them up to the chest in a strick fasion. Repeat.

Sunday November 18, 2012

21-15-9
Power Cleans (70#/115#)
Thrusters (70#/115#)

View Previous Times:
Sunday February 19, 2012

Saturday November 17, 2012

REST DAY

Friday November 16, 2012

21 Front Squats (70#/115#)
200m Farmer Carry (35#/53#)
15 Front Squats
200m Farmer Carry
9 Front Squats
200m Farmer Carry

*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.

If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.

View Previous Times:
Wednesday February 22, 2012

Thursday November 15, 2012

3 Rounds
10 Ground to Overhead (60#/95#)
200M Run

Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.

View Previous Times:
Friday February 24, 2012

Wednesday November 14, 2012

REST DAY

Tuesday November 13, 2012

7 Rounds
12 Thrusters (45#/75#)
9 Toes to Bar
200M Weighted Run (12# WB/ 20# WB)

Monday November 12, 2012

5 Mile Run
75 Burpee Pullups

Break up as needed.
This is only half of the WOD on the Main Site.

Sunday November 11, 2012

REST DAY

Saturday November 10, 2012

Do something active with the family and post.



 

 

A 2 Mile Round Trip Hike Under the Earth in a Lava Tube.

At the end of the Lava Tube!

 

A 2 Mile Round Trip Hike in Walnut Canyon!

 

The Cliff Dwellings in Walnut Canyon!

Friday November 9, 2012

3 Rounds
500m Row
12 Overhead Squats (70#/115#)
50 Double Unders

View Previous Times:
Monday, May 17, 2010

Thursday November 08, 2012

REST DAY

Wednesday November 07, 2012

20-15-10
400M Run
Deadlifts (Body Weight)
Pullups

View Previous Times:
Friday April 09, 2010

Tuesday November 06, 2012

GO OUT AND VOTE TO TAKE BACK AMERICA!

25 Back Squats
25 Front Squats
25 Overhead Squats
25 Shoulder Press
25 Push Press
25 Push Jerk
25 Deadlifts
25 Cleans
25 Snatches

Prescribed weight is 95# for men and 60# for women on all exercises.

View Previous Times:
Sunday February 12, 2012

Monday November 05, 2012

REST DAY

Sunday November 04, 2012

1000M Row (1000M Run)
then,
3 Rounds
15 Burpees
20 Pushups (Hand Release)
then,
800m Run

View Previous Times:
Tuesday March 06, 2012

Saturday, November 3, 2012

5 Rounds
400m Run
12 Thrusters (60/95#)
Rest 2 minutes

Friday November 02, 2012

REST DAY

Thursday November 01, 2012

21-18-15-12-9-6-3
SDHP (60#/95#)
Lateral Jumps (20"/24")

Wednesday October 31, 2012

HAPPY HALLOWEEN

AMRAP in 15 Minutes
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees

View Previous Times:
Sunday October 09, 2011

Tuesday October 30, 2012

REST DAY

Monday October 28, 2012

50 Pullups
75 Situps
50 OH Squats (45#/75#)
75 Double Unders

This is 2 Rounds on the Main Site.

Sunday October 28, 2012

7 Rounds
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)

View Previous Times:
Tuesday May 01, 2012

Saturday October 27, 2012

REST DAY

Jenette, Our newest CF Certified Trainer from our group. Congrats! Can you spot her?

Friday October 26, 2012

21-18-15-12-9-6-3
Deadlifts (Body Weight)
Pushups
Double Unders

EVERYBODY TRY THE DOUBLE UNDERS!

View Previous Times:
Sunday April 22, 2012

Thursday October 25, 2012

50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")

View Previous Times:
Thursday, April 19, 2012

Wednesday October 24, 2012

REST DAY

Tuesday October 23, 2012

800m Run
Then,
10 Rounds
10 Pullups
10 Ring Dips
Then,
800m Run

View Previous Times:
Thursday April 26, 2012

Monday October 22, 2012

5 Rounds
12 Push Press (60/95#)
40 meter Shuttle sprint (4 x 10m)
8 Squat Snatch (60/95#)

Make sure on Shuttle Sprints that both both feet pass the line and you touch the ground with one of your hands on each 10M.

Sunday October 21, 2012

REST DAY

Saturday October 20, 2012

1000M Row
Rest 4 Minutes
Tabata Dumbbell Thrusters (2X25#/2X45#)

Post Row Time and Total Reps for DB Thrusters.

Tabata Thrusters - With a running clock, perform 20 Seconds of Work followed by 10 Seconds of Rest for 8 Rounds. This will take 4 minutes exactly.

Friday October 19, 2012

1 Mile Run
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run
View Previous Times:
Saturday, March 24, 2012

Thursday October 18, 2012

REST DAY

Wednesday October 17, 2012

HAPPY 9th Birthday JENNA!

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

View Previous Times:
Sunday April 29, 2012

Tuesday October 16, 2012

YOUR DAY!
Practice Something you Suck At or
Max a Lift or
do something on the leaderboard!
IE: Max BJ's in 2 Minutes, 200M Run, Ect.

Post to Comments

Monday October 15, 2012

REST DAY

Sunday October 14, 2012

3 Rounds
10 Squat Cleans (80#/135#)
20 Box Jumps (20"/24")

Saturday October 13, 2012

"Annie"

50-40-30-20-10
Double Unders
Situps

*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.

View Previous Times:
Wednesday June 06, 2012

View previous times w/ run added:
Monday, July 11, 2011

Friday October 12, 2012

REST DAY

Thursday October 11, 2012

5K Run

View Previous Times:
Tuesday July 03, 2012

Wednesday October 10, 2012

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

View Previous Times:
Monday July 09, 2012

Tuesday October 09, 2012

REST DAY

Monday October 08, 2012

25 Walking Lunges
50 Pushups (C2G)
50 Double Unders
25 Knees to Elbows
**5 Rope Climbs (15 feet)
50 Box Jumps (20"/24")
25 OH Squats (40#/65#)
25 Pullups
50 Situps

**May Sub 50 Bicep Curls (40#/65#) for 5 Rope Climbs

Sunday October 07, 2012

50 Pullups
100 Pushups (Hand Release)
150 Air Squats

Saturday October 06, 2012

REST DAY

Friday October 05, 2012

"MR. JOSHUA"
5 Rounds
400M Run
30 Situps
15 Deadlifts (125#/205#)

Thursday October 04, 2012

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)

View Previous Times:
Wednesday June 29, 2011

Wednesday October 03, 2012

REST DAY

Tuesday October 02, 2012

5 Rounds
500M Row
15 Bench Press (80#/135#)

* May Sub 25 Pushups for Bench Press

Monday October 01, 2012

Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)

View Previous Times:
Wednesday November 23, 2011

Sorry for the late post!

Sunday September 30, 2012

REST DAY

Saturday September 29, 2012

15 Burpees - 1 Kettlebell swing (35#/53#)
14 Burpees - 2 KB
13 Burpees - 3 KB
12 Burpees - 4 KB
11 Burpees - 5 KB
10 Burpees - 6 KB
9 Burpees - 7 KB
8 Burpees - 8 KB
7 Burpees - 9 KB
6 Burpees - 10 KB
5 Burpees - 11 KB
4 Burpees - 12 KB
3 Burpees - 13 KB
2 Burpees - 14 KB
1 Burpee - 15 KB

View Previous Times:
Monday November 14, 2011

Friday September 28, 2012

"Cindy"

AMRAP in 20 minutes of:
5 Pullups
10 Pushups (Hand Release or C2G)
15 Squats

View Previous Times:
Saturday, November 12, 2011

Thursday September 27, 2012

REST DAY

Wednesday September 26, 2012

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

View Previous Time:
Friday February 03, 2012

Tuesday September 25, 2012

7 Rounds
7 Snatch Grip Deadlifts (45#/75#)
7 Hang Power Snatches (45#/75#)
7 Overhead Squats (45#/75#)

The weight is really 60#/95# but I think it is best to decrease the weight on this and get good form while learning and still going hard.

View Previous Times:
Saturday, October 30, 2010

Monday September 24, 2012

REST DAY

Sunday September 23, 2012

AMRAP in 12 Minutes
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges

View Previous Times:
Saturday, September 18. 2010

Saturday September 22, 2012

AMRAP in 15 Minutes
15 Box Jumps (20"/24")
10 Kettlebells (44#/70#)
5 Pullups

View Previous Times:
Monday March 05, 2012

Friday September 21, 2012

REST DAY

Thursday September 20, 2012

500M Row
50 Wallballs (12#@9'/20#@10')
400M Row
40 Wallballs (12#@9'/20#@10')
300M Row
30 Wallballs (12#@9'/20#@10')
200M Row
20 Wallballs (12#@9'/20#@10')
100M Row
10 Wallballs (12#@9'/20#@10')

Wednesday, September 19, 2012

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

View Previous Times:
Tuesday, December 20, 2011

Tuesday September 18, 2012

REST DAY

Monday September 17, 2012

200M Run, 10 Deadlifts (80#/135#)
200M Run, 9 Deadlifts (80#/135#)
200M Run, 8 Deadlifts (80#/135#)
200M Run, 7 Cleans (80#/135#)
200M Run, 6 Cleans (80#/135#)
200M Run, 5 Cleans (80#/135#)
200M Run, 4 Clean and Jerks (80#/135#)
200M Run, 3 Clean and Jerks (80#/135#)
200M Run, 2 Clean and Jerks (80#/135#)
200M Run, 1 Overhead Squat (80#/135#)

View Previous Times:
Friday November 18, 2011

Sunday September 16, 2012

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

View Previous Times:
Thursday May 17, 2012

Saturday September 15, 2012

REST DAY

Friday September 14, 2012

21-18-15-12-9-6-3
Deadlifts (135#/225#)
400M Run

Thursday September 13, 2012

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

View Previous Times:
Wednesday, September 28, 2011

Wednesday September 12, 2012

REST DAY

Tuesday September 11, 2012

"NEVER FORGET!"

21-18-15-12-9-6-3
100' Walking Lunges
Pullups
Situps

View Previous Times:
Wednesday March 16, 2011

Monday, Septmeber 10, 2012

10 Rounds
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)

View Previous Time:
Tuesday, November 15, 2011

Sunday, September 09, 2012

REST DAY

Saturday, September 08, 2012

ACTIVE REST DAY

Friday, September 07, 2012

4 rounds
500m Row
25 Situps
400m Run

View Previous Times:
Tuesday, April 06, 2010

Thursday September 06, 2012

REST DAY

Wednesday September 05, 2012

Max Lift Day
Deadlifts
Cleans
Shoulder Press
Push Press
Jerks
Bench Press
Back Squat

Post Max Lifts to Comments. Be Careful.
You can do Shoulder Press, Push Press and Jerks as you find your weight for each in sequential order. Your lifts should be approximately 20% more for each of these 3.

Tuesday September 04, 2012

3 Rounds
15 Pullups
20 Burpees
15 Sumo-deadlift Highpulls (60/95#)

Monday September 03, 2012

REST DAY

Sunday September 02, 2012

15 Thrusters (80/135#)
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run

Saturday September 01, 2012

AMRAP in 15 Minutes
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")

View Previous Times:
Friday, July 15, 2011

Friday August 31, 2012

REST DAY

Thursday August 30, 2012

30 Rounds for Distance
30 Second Row
30 Second Rest

or

30 Rounds for Distance
30 Second Run
30 Second Rest

View Previous Similar Times:
Saturday August 28, 2010

Wednesday August 29, 2012

"Nancy"

5 Rounds
400M Run
15 OH Squats (60#/95#)

View Previous Times:
Tuesday, June 21, 2011

Tuesday August 28, 2012

REST DAY

Monday August 27, 2012

25 Lunges
20 Pullups
50 Box Jumps (16"/20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells (44#/70#)
30 Situps
20 Hang squat cleans (20#/35# Dumbells)
25 Good mornings (30#/45#)
30 Wallballs (12#/20#)
3 Rope Climbs or 10 Towel Pullups

View Previous Times:
Wednesday May 18, 2011

Sunday August 26, 2012

10-9-8-7-6-5-4-3-2-1
Clean and Jerk (80#/135#)
Pullups

View Previous Times:
Tuesday, February 08, 2011

Saturday August 25, 2012

REST DAY

Friday August 24, 2012

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:
Tuesday September 06, 2011

Thursday August 23, 2012

21-18-15-12-9-6-3
SDHP (45#/75#)
Push Press (45/75#)

View Previous Time:
Friday, September 03, 2010

Wednesday August 22, 2012

REST DAY

Funny Video by the Boys in Daisey Mountain Fire

Tuesday August 21, 2012

5 Rounds
20 Thrusters (45#/75#)
20 Double Unders (60 Singles)
View Previous Times:
Wednesday March 31, 2010

Monday August 20, 2012

5 Rounds
5 Deadlifts (165/275#)
10 Burpees

Deadlift / Burpee WOD

Sunday August 19, 2012

REST DAY

Saturday August 18, 2012

AMRAP in 15 minutes
10 Kettlebell Swings (44/70#)
10 Box Jumps (20/24")
10 Ring Dips

Friday August 17, 2012

50-35-20
Wallballs (12#@9ft/20#@10ft.)
Pullups
Double Unders

Thursday August 16, 2012

REST DAY

Wednesday August 15, 2012

4 Rounds
500M Row
400M Run

Tuesday August 14, 2012

30 Toes to Bar
40 Power Cleans (80/135#)
50 Burpees

Monday August 13, 2012

REST DAY

Sunday August 12, 2012

4 Rounds
15 Kettlebell Swing (35#/53#)
400M Run
15 Ring Dips

Saturday August 11, 2012

4 Rounds
30 Jump and Touch (1 foot above reach)
20 Deadlifts (110#/185#)
10 Handstand Pushups*

Sub Push Press (80#/135#) for HSPU's. I do not want Table HSPU's as a sub unless it is a true up and down motion. Your arms and upper body need to be perpendicular to the ground throughout the entire motion. No more decline pushups from the table. For the Push Press sub, if you do not use RX'd than I want you to use a weight that you have to drop once in your set of 10. If you get all 10 the weight is to light.

Friday August 10, 2012

REST DAY

Thursday August 09, 2012

3 Rounds
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees

View Previous Times:
Tuesday August 31, 2010

Previous Times with 4 Rounds:
Wednesday November 02, 2011

Wednesday August 08, 2012

"Tumilson"
8 Rounds
200m Run
11 Dumbbell Burpee Deadlifts (35#/60# DB)

*Watch the WOD demo

Tuesday August 07, 2012

REST DAY

Monday August 06, 2012

4 Rounds
7 Push Press (80#/135#)
14 Pullups

View Previous Times:
Tuesday October 12, 2010

Sunday August 05, 2012

100 Thrusters (45#/75#)
1000M Row

Saturday August 04, 2012

REST DAY

Friday August 03, 2012

10 Snatches (80#/135#)
20 Pullups (C2B)
30 Box Jumps (20"/24")
40 Wallballs (14#/20#)
30 Box Jumps (20"/24")
20 Pullups (C2B)
10 Snatches (80#/135#)

*May substitute snatches with Clean and Jerks

View Previous Times:
Thursday May 20, 2010

Thursday August 02, 2012

3 Rounds
15 Squat Cleans (60/95#)
20 Toes-to-bar
800m Run

Wednesday August 01, 2012

REST DAY

Tuesday July 31, 2012

4 Rounds
400M Sandbag Run (25/40)
25 Double Unders (100 Singles)
500M Row

If no sandbag ladies use 2 10# DB and men use 2 20# DB.
Please row and do not Sub SDHP for Row. If no row machine, just run 400M without a Sandbag.

View Previous Times:
Wednesday June 02, 2010

Monday July 30, 2012

3 Rounds
15 Power Cleans (80/135#)
15 Burpees

Sunday July 29, 2012

REST DAY

Saturday July 28, 2012

5 Rounds
In 3 minutes
Sprint 200m
Max Wallball shots
Rest 30 seconds

*Thanks to CF Norcal for the WOD

Friday July 27, 2012

3 Rounds
1 minute of Push Press (45/75#)
2 minutes  of Kettlebell Swings (35/53#)
3 minutes of Double Unders
Rest 1 minute

*This is a 6 minute running clock and all exercises must be completed withing the time frame given!
Then rest 1 minute and start again for 2 more rounds.

Thursday July 26, 2012

REST DAY

Wednesday July 25, 2012

500M Row
150 Double Unders (600 Singles)
50 Burpees

View Previous Times:
Tuesday April 27, 2010

Tuesday July 24, 2012

30 Situps
30 Deadlifts (135/225#)
30 Double Unders
30 Overhead Squats (60/95#)
30 Pullups

*May sub front squats for overhead squats - increase wt. to 75/115#

Monday July 23, 2012

REST DAY

Sunday July 22, 2012

50 Wallball Shots (12#@9'/20#@10')
25 Toes to Bar
40 Wallball Shots (12#@9'/20#@10')
20 Toes to Bar
30 Wallball Shots (12#@9'/20#@10')
15 Toes to Bar
20 Wallball Shots (12#@9'/20#@10')
10 Toes to Bar
10 Wallball Shots (12#@9'/20#@10')
5 Toes to Bar

Saturday July 21, 2012

4 Rounds
500m Row
12 Deadlifts (Body Weight)
21 Box Jumps (20/24")

View Previous Times:
Saturday, July 30, 2011

Friday July 20, 2012

REST DAY

Thursday July 19, 2012

"Fran"

21-15-9
Thrusters (60/95#)
Pullups

View Previous Times:
Tuesday, October 4, 2011

Wednesday July 18, 2012

"Elizabeth"

21-15-9
Power Cleans (80#/135#)
Ring Dips

View Previous Times:
Friday, January 20, 2012

The Top Times at the Crossfit Games were:
1. Rich Froning 2:33
2. Matt Chan 2:42
3. Austin Maleollo 2:43

Tuesday July 17, 2012

REST DAY

Monday July 16, 2012

800M Run
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run

Sunday July 15, 2012

Take the Family on an adventurous HIKE!
Or something else adventurous.
HAVE FUN and post what you did.

Saturday July 14, 2012

REST DAY

Friday July 13, 2012

Every 30 seconds perform 1 clean starting at 60#/95# and increase according to the chart below. The WOD is finished when you can not perform the clean (fail) within the next 30 seconds. Once you fail do max rep Deadlifts with the weight you failed with. Max Rep DL's are as many DL's as possible without putting the bar down. Post both scores to comments.
Example: Start watch and do a 60# Clean. Add weight and do a 65# Clean at :30. Add weight and do a 70# Clean at 1:00. Add weight and do a 75# Clean at 1:30. If you fail, attempt again until the 30 seconds is up (2:00). You then have 30 seconds to start Max Rep Deadlifts! (2:00 - 2:30). There is no time limit for max Deadlifts.
1 Clean (60#/95#)
1 Clean (65#/105#)
1 Clean (70#/115#)
1 Clean (75#/125)
1 Clean (80#/135#)
1 Clean (85#/145#)
1 Clean (90#/155#)
1 Clean (95#/165#)
1 Clean (100#/175#)
1 Clean (105#/185#)
1 Clean (110#/195#)
1 Clean (115#/205#)
1 Clean (120#/215#)
1 Clean (125#/225#)
ECT.

Do not forget to watch the Crossfit Games!

Watch Live on ESPN3!
 Click on the link to watch.

The Schedule of the Competitions. They had 3 surprise workouts on Wednesday at Camp Pendleton. A Sprint Triathlon which was a 700M Ocean Swim, 8K Bike and 11K Run. It was scored by time at 150M into the run (100 points) and total time (100 points). They also had head to head Marine Obstacle course up to 3 times in a row for a total of 100 points.

The Workout Schedule.

The Leaderboard.

Thursday July 12, 2012

25 Burpees
100M Swim
25 Pushups
100M Swim
25 Situps
100M Swim
25 Squats
100M Swim

*Please try this one. We did this in Whiskeytown Lake and it was great!

Wednesday July 11, 2012

REST DAY

Tuesday July 10, 2012

10 Rounds
5 Ring Dips
10 Pushups (hand release)
15 Squats


We did some Swimming, Kayaking and Paddle Boarding in Whiskey Town Lake while Camping.

Monday July 09, 2012

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

View Previous Times:
Sunday, July 03, 2011

Sunday July 08, 2012

REST DAY

Saturday July 07, 2012

5 Rounds
100' Bear Crawl
100' Broad Jumps*
*Every 5 broad jumps, drop and do 3 burpees.

Bear Crawls are walking on all 4's with legs and arms stiff (no bending kness and elbows).

View Previous Times:
Tuesday November 02, 2012

Friday July 06, 2012

3 Rounds
15 Thrusters (60#/95#)
30 Situps

View Previous Times:
Saturday July 02, 2011

Thursday July 05, 2012

REST DAY

Wednesday July 04, 2012

HAPPY BIRTHDAY AMERICA

4 Rounds
200M Run
5 Pullups
15 Box Jumps (24"/32")
25 Squats

Tuesday July 03, 2012

5K Run

OR

5k Row

View Previous Times:
5K Run = Tuesday December 06, 2011
5K Row = Sunday October 16, 2011

Monday July 02, 2012

REST DAY

Sunday July 01, 2012

8 Rounds
10 Burpees
15 Jumping Lunges
20 Double Unders (60 Singles)
25 Yard Shuttle Sprint (5X5)
Rest 90 seconds between each round

View Previous Times:
Thursday February 16, 2012

Saturday June 30, 2012

6 Rounds
25 SDHP (35#/53#)
15 Kettlebell Swings (35#/53#)
5 Pullups

Friday June 29, 2012

REST DAY

Thursday June 28, 2012

3 Rounds
10 Ground to Overhead (60#/95#)
200M Shuttle Sprints (50M up and back X 2)

View Previous Similar Times:
Friday February 24, 2012

Wednesday June 27, 2012

5 Rounds
200M Run
15 Thrusters (45#/75#)
15 Burpees Facing Bar

Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Turn around, face the bar again and repeat.

View Previous Times: Saturday May 21, 2011

Tuesday June 26, 2012

REST DAY

Monday June 25, 2012

5 Rounds
12 Toes-to-bar
12 Power Cleans (80/135#)
30 Air Squats
Rest 1 minute

Original WOD is Hang Cleans.

Sunday June 24, 2012

21-15-9
Deadlifts (135#/225#)
Thrusters (60#/95#)

Saturday June 23, 2012

REST DAY

Friday June 22,2012

AMRAP in 15 Minutes
500M Row
10 Deadlifts (Body Weight)

View Previous Times:
Tuesday August 16, 2011

Thursday June 21, 2012

4 Rounds
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups

View Previous Times:
Friday, August 19, 2011

Wednesday June 20, 2012

REST DAY

Tuesday June 19, 2012

500M Row,
then
21-15-9
Thrusters (60#/95#)
Knees 2 Elbows
then
500M Row

View Previous Times:
Monday September 06, 2010

Monday June 18, 2012

5 Rounds
25 Push Press (45/75#)
50 Double Unders (150 Singles)

Sunday June 17, 2012

REST DAY

Saturday June 16, 2012

10 Rounds
15 Pushups (Chest 2 Ground)
60M Sprint
and Rest 1 Minute

Post times for each round or fastest and slowest time.

Friday June 15, 2012

4 Rounds
200M Run
20 Kettlebells (44#/70#)
20 Wallballs (12#@9'/20#@10')
10 Pushups (Hand Release)
10 Pullups

View Previous Times:
Saturday, February 05, 2011

Thursday June 14, 2012

REST DAY

Wednesday June 13, 2012

5 Rounds
21 SDHP (60/95#)
7 Ring Dips

View Previous Times:
Thursday, October 22, 2009

Tuesday June 12, 2012

#1
1 Mile Run
150 Double Unders (450 singles)
50 Burpees
800m run
100 Double Unders (300 singles)
35 Burpees
400m Run
50 Double Unders (150 singles)
20 Burpees

#2
1 Mile Run
75 Double Unders
50 Burpees
800m run
50 Double Unders
35 Burpees
400m Run
25 Double Unders
20 Burpees

•Do WOD #2 only if you want to do double unders but think RX'd is too much.

Monday June 11, 2012

REST DAY

Sunday June 10, 2012

AMRAP  in 15 minutes
10 Wallballs
10 Toes-2-bar
10 Box jumps

View previous times:
Saturday, October 22, 2011

Saturday June 9, 2012

21-15-9
Thrusters (60#/95#)
Burpees

*May use dumbbells if this is all you have. (25#x2/45#x2)

View previous times:
Tuesday, March 29, 2011

Friday June 8, 2012

REST DAY

Thursday June 7, 2012

For time:
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

View Previous Times:
Wednesday, July 06, 2011

Wednesday June 6, 2012

"Annie"

50-40-30-20-10
Double Unders
Situps

*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.

View previous times w/ run added:
Monday, July 11, 2011

Tuesday June 05, 2012

REST DAY

Monday June 04, 2012

6 Rounds
10 Deadlifts (110#/185#)
10 Pullups
10 Kettlebells (35#/53#)

View Previous Times:
Saturday February 12, 2011

Sunday June 3, 2012

4 Rounds
500m row
25 Box Jumps (20/24")
400m Run

View Previous Times:
Wednesday, December 16, 2009

Saturday June 2, 2012

REST DAY

Friday June 1, 2012

AMRAP in 10 minutes
4 Handstand Pushups
8 Kettlebell Swings (44/70#)
12 Situps

View Previous Times:
Wednesday, December 08, 2010

Thursday May 31, 2012

1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run

*Good mornings should be done with the weight on your back, as this is a substitute for a back extension. A kettlebell can be used, but this is more of a stiff-legged deadlift, so is not preferred.

Wednesday May 30, 2012

REST DAY

Tuesday May 29, 2012

21-15-9
Front Squats (60#/95#)
Burpees
Pullups

Monday May 28, 2012

MEMORIAL DAY

5 Rounds
10 Power Cleans (80/135#)
15 Wallballs (12#@9ft./20#@10ft.)

Sunday May 27, 2012

REST DAY

Saturday May 26, 2012

3 Rounds
800m Run
Rest 2 minutes

View Similar WOD:
Friday, February 26, 2010

Friday May 25, 2012

3 Rounds
25 Snatches (45/75#)
25 Burpees

View Previous Times:
Saturday, May 15, 2010

Thursday May 24, 2012

REST DAY

Wednesday May 23, 2012

4 Rounds
100' Walking Lunges
50 Air Squats
25 Situps

* 100' Lunges is approximately 30 steps

View Previous Times:
Friday, April 30, 2010

Tuesday May 22, 2012

400m run
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run

Monday May 21, 2012

REST DAY

Sunday May 20, 2012

4 Rounds
100M Sandbag Run (25#/40#)
15 OH Squats (60#/95#)
15 Deadlifts (Body Weight)
15 Burpees

View Previous Times:
Friday May 14, 2010

Saturday May 19, 2012

3 Rounds
50 Double Unders (150 Singles)
40 Situps
30 Wallball Squat Cleans (12#/20#)
20 Pullups
10 Handstand Pushups

Friday May 18, 2012

REST DAY

HAPPY BIRTHDAY!

Thursday May 17, 2012

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

View Previous Times:
Thursday September 22, 2011

Wednesday May 16, 2012

4 Rounds
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps

Tuesday May 15, 2012

REST DAY

Monday May 14, 2012

"The Chief"

AMRAP in 3 Minutes:
3 Power cleans (80#/135#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Sunday May 13, 2012

HAPPY MOTHER'S DAY

4 Rounds
400M Run
50 Double Unders (150 Singles)*

* I would like to see everybody attempt DU's in this WOD. If 50 is too many for you right now, do 5 DU's per round. If 5 is too easy do 10 or 15 per round. Make it something challenging but at the same time something new to learn. Remember practice what you suck at.

View Previous Times:
Wednesday November 09, 2011

Saturday May 12, 2012

REST DAY

Friday May 11, 2012

2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)

View previous time:
Tuesday January 31, 2012

Tough Mudder is coming back to AZ!
http://toughmudder.com/events/arizona-2013/

Thursday May 10, 2012

5 Rounds
8 Bar-facing burpees
8 Deadlifts (135/225#)
8 Toes-2-Bar

*Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Face the bar again and repeat.

Wednesday May 09, 2012

REST DAY

Tuesday May 08, 2012

4 Rounds
100' Walking Lunges (approx. 30)
30 Box Jumps (20/24")
20 Wallballs (12#@9ft./20#@10ft.)
10 Burpees

View Previous Times:
Tuesday, June 14, 2011

Monday May 7, 2012

12 Kettlebell Front Squats -- 1 KB Swing (44#/70#)
11 KB Front Squats -- 2 KB Swings
10 KB FS -- 3 KB Swings
9 KB FS -- 4 KB Swings
8 KB FS -- 5 KB Swings
7 KB FS -- 6 KB Swings
6 KB FS -- 7 KB swings
5 KB FS -- 8 KB Swings
4 KB FS -- 9 KB Swings
3 KB FS -- 10 KB Swings
2 KB FS -- 11 KB Swings
1 KB FS -- 12 KB Swings

If you are using the same weight KB you usually use, increase the rep scheme to 15-1, 14-2, 13-3 ect.
Watch video for demo on performing a front squat with a KB:
http://www.youtube.com/watch?v=867aKQmvrkc

Sunday May 06, 2012

REST DAY

Saturday May 05, 2012

5K, 10K, 1/2 Marathon (13.1 Miles) or Full Marathon (26.2 Miles) Run

View Previous Times:
Saturday March 17, 2012

Friday May 4, 2012

3 Rounds
500m Row
20 Wallballs (12#@9 ft./20#@10ft.)
10 Pullups

*may sub a 400m run in place of row

Thursday May 03, 2012

REST DAY

Wednesday May 02, 2012

"Michael"

3 Rounds
800M Run
50 Good Mornings (30#/45#)
50 Situps

View Previous Times:
Saturday September 10, 2011

Thursday September 23, 2010

Tuesday May 01, 2012

7 Rounds
200m run
7 Power Cleans (60/95#)
7 Front Squats (60/95#)
7 Push Press (60/95#)

View Previous Times:
Tuesday, May 24, 2011

Monday April 30, 2012

REST DAY

Sunday April 29, 2012

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

View Previous Times:
Sunday April 10, 2011

Saturday April 28, 2012

1000m Row
50 Kettlebell Swings (35/53#)
800m Run
50 Kettlebell Swings

Friday April 27, 2012

REST DAY

Thursday April 26, 2012

800m Run
Then,
10 Rounds
10 Pullups
10 Ring Dips
Then,
800m Run

Wednesday April 25, 2012

AMRAP 15 minutes
200m Run (Sprint)
10 Kettlebells (35/53#)
10 Box Jumps (20/24")

View Previous Times:
Friday, July 15, 2011

Tuesday April 24, 2012

REST DAY

Monday April 23, 2012

7 Rounds
200M Run
10 Power Cleans (80#/135#)
10 Burpees

View Previous Times:
Sunday April 03, 2011

Sunday April 22, 2012

21-18-15-12-9-6-3
Deadlifts (Body Weight)
Pushups
Double Unders

EVERYBODY TRY THE DOUBLE UNDERS!

View Previous Times:
Sunday January 03, 2010

Saturday April 21, 2012

REST DAY

Friday April 20, 2012

400m Run
21 thrusters (60/95#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pullups

View Previous Similar Times:
Friday June 24, 2011

Thursday April 19, 2012

50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")

View Previous Times:
Saturday, December 19, 2009

Wednesday April 18, 2012

REST DAY

Tuesday April 17, 2012

800M Run
then,
10 Rounds
10 Pushups (HAND RELEASE)
10 Air Squats (FULL RANGE OF MOTION)
then,
800M Run

Monday April 16, 2012

10-9-8-7-6-5-4-3-2-1
Pullups
Box Jumps (20"/24")
Situps

Sunday April 15, 2012

REST DAY

Saturday April 14, 2012

5K Row

Record your time at the 2K mark as well.

View Previous Times:
Tuesday December 06, 2011

Friday April 13,2012

30 Thrusters (60/95#)
60 Double Unders
20 Thrusters
40 Double Unders
10 Thrusters
20 Double Unders

View Previous Times:
Saturday, January 23, 2010

Thursday April 12, 2012

REST DAY

Wednesday April 11, 2012

800m Run
Then 10 Rounds
10 Knees to elbows
10 Hug-a-twinkie
then 800m Run

Watch the WOD demo

Tuesday April 10, 2012

5 Rounds
50 ft. Overhead Lunges (25#/45#)
21 Burpees

* 50 ft. is approximately 15 lunges
* Use a barbell or bumper plate for the OH lunge weight

Monday April 09, 2012

REST DAY

Sunday April 08, 2012

HAPPY EASTER!!

Active Rest Day

Saturday April 07, 2012

30 Squat Clean and Jerks (95/155#)

After a sufficient rest, run 1 mile

View Similar WOD times:
Wednesday, April 21, 2010

Friday April 06, 2012

REST DAY

Thursday April 05, 2012

10 Rounds
10 Mountain Climbers
15 Wallballs (12#@9ft/20#@10ft)
Rest 30 seconds between each round

*Each step = 1 mountain climber

Wednesday April 04, 2012

4 rounds
400m Run
5 Ring dips
15 Pushups (hand release)
25 Situps (unsecured)

View Previous times:
Wednesday, July 27, 2011

Tuesday April 03, 2012

REST DAY

Monday April 02, 2012

5 rounds
40 Double Unders (120 Singles)
30 Box jumps (20/24")
20 Kettlebell Swings (35/53#)

View Previous Times:
Thursday, April 08, 2010

Sunday April 01, 2012

1 mile run
2k row
1 mile run

View previous times:
Monday, May 30, 2011

Saturday March 31, 2012

REST DAY

Friday March 30, 2012

AMRAP in 15 Minutes
7 Push Press (60#/95#)
10 Overhead Squats (60#/95#)
15 Situps

Thursday March 29, 2012

25 Burpees
400m Run w/weighted ball (12#/20#)
25 Pullups
400m Run w/weighted ball
25 Handstand pushups
400m Run w/weighted ball
25 Pullups
400m Run w/weighted ball
25 Burpees

Wednesday March 28, 2012

REST DAY

Tuesday March 27, 2012

5 Rounds
20 Good Mornings (30#/45#)
20 Box Jumps (20"/24")
30M Bear Crawl

Monday March 26, 2012

4 Rounds
10 Deadlifts (Body Weight)
50 Double Unders

View Previous Times:
Friday October 07, 2011

Sunday March 25, 2012

REST DAY

Saturday March 24, 2012

1 Mile Run
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run

Time each run!

View Previous Times:
Sunday, December 19, 2010

Friday March 23, 2012

AMRAP in 7 Minutes
3 Thruster (65#/100#)
3 C2B Pullups
6 Thruster (65#/100#)
6 C2B Pullups
9 Thruster (65#/100#)
9 C2B Pullups
12 Thruster (65#/100#)
12 C2B Pullups
15 Thruster (65#/100#)
15 C2B Pullups
18 Thruster (65#/100#)
18 C2B Pullups
21 Thruster (65#/100#)
21 C2B Pullups
and so on......

This is the fifth CF Open WOD 12.5 (posted on 3/22) this year to qualify for the Games.
Read the Instructions for the rules.
View the Scoreboard.

View ALMOST Previous Times:
Saturday April 30, 2011

A Reminder! These are pictures taken during the WOD and notice FULL ROM.

#1 Crease of the Hips are below the Knee. #2 Full extension at the top of the thruster and arms/bar behind ears. #3 Chin fully above bar on Pullups.

Thursday March 22, 2012

REST DAY

Wednesday March 21, 2012

10-20-30-40
Wallballs (12#@9'/20#@10')
Box Jumps (20"/24")
Pushups (Hand Release)

Tuesday March 20, 2012

5 Rounds
20 Kettlebell Swings (35/53#)
20 Burpees
20 Situps

View Previous Times:
Monday, September 07, 2009

Monday March 19, 2012

REST DAY

Sunday March 18, 2012

25 Handstand Pushups
50 Toes 2 Bar
800M Run
75 Push Press (45#/75#)
150 Double Unders

Saturday March 17, 2012

Gladiator Race
or
5K Run

View Previous Times:
Tuesday December 06, 2011

Friday March 16, 2012

REST DAY

Thursday March 15, 2012

AMRAP in 12 Minutes
150 Wallballs (12#@9'/20#@10')
90 Double Unders
30 Muscle Ups

This is the fourth CF Open WOD 12.4 (posted on 3/15) this year to qualify for the Games.
Read the Instructions for the rules.
View the Scoreboard.

Wednesday March 14, 2012

5 Rounds
400m Run
21 Deadlifts (110/185#)

Tuesday March 13, 2012

REST DAY

Monday March 12, 2012

"JT"

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

Sunday March 11, 2012

5 Rounds
600M Run
15 Squat Clean Thrusters (60#/95#)

Saturday March 10, 2012

REST DAY

Friday March 09, 2012

AMRAP in 18 Minutes
15 Box Jumps (20"/24")
12 Push Press (75#/115#)
9 Toes to Bar

This is the third CF Open WOD 12.3 (posted on 3/08) this year to qualify for the Games.
Read the Instructions for the rules.
View the Scoreboard.

Thursday March 08, 2012

"Karen"

150 Wallball shots

Rx'd is 20# @ 10', 14# @ 8', or 12# @ 9'

View Previous WOD:
Sunday, August 23, 2009

View similar WOD:
Thursday, September 15, 2011

Wednesday March 07, 2012

REST DAY

Tuesday March 06, 2012

1000 Row or 1000m Run
then,
3 Rounds
15 Burpees
20 Pushups (hand release)
then,
800m Run

Monday March 05, 2012

AMRAP in 15 Minutes
15 Box Jumps (20"/24")
10 KB (44#/70#)
5 Pullups

View Previous Times:
Friday December 17, 2010

Sunday March 04, 2012

REST DAY

Watch Annie get 109 Reps for 12.2.

Saturday March 03, 2012

Active Rest Day

Go out and do something as a family. Go on a hike, play a sport, go paddle boarding, rowing, ect. Have fun!

Friday March 02, 2012

AMRAP in 10 Minutes
30 Snatches (45#/75#)
30 Snatches (75#/135#)
30 Snatches (100#/165#)
AMRAP Snatches (120#/210#)

This is the second CF Open WOD 12.2 (posted on 3/02) this year to qualify for the Games.
Read the instructions for the rules.

Check out the leaderboard for the CF Open

Thursday, March 01, 2012

2 Rounds
10 Burpee broad jumps
15 Walking lunges
20 Pullups
25 Box jumps (20/24")
30 Kettlebell swings (35/53#)

Wednesday February 29, 2012

REST DAY

Happy Leap Year Day

Tuesday, February 28, 2012

800m Run
400m run backwards
800m run
400m run backwards

View Previous Times:
Saturday, May 07, 2011

Monday, February 27, 2012

"Kelly"

5 Rounds
400m Run
30 Box Jumps (20/24")
30 Wallballs (12#@9ft./20#@10ft.)

View Previous Times (Similar WOD):
Tuesday September 27, 2011

Check out the leaderboard for the CF Open

Sunday February 26, 2012

REST DAY

Saturday February 25, 2012

AMRAP in 7 minutes:

Burpees

*Place a bar, object, ect. or tape on a wall 6 inches above your reach. Jump and touch with both hands with every burpee.

This is the first CF Open WOD 12.1 (posted on 2/23) this year to qualify for the Games.
Read the instructions for the rules.

Check out the leaderboard for the CF Open

Friday February 24, 2012

3 Rounds
10 Ground to Overhead (60#/95#)
200M Run

Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.

View Previous Times:
Monday August 16, 2010

Thursday February 23, 2012

REST DAY

Wednesday February 22, 2012

21 Front Squats (75/115#)
200m Farmer Carry (35/53#)
15 Front Squats
200m Farmer Carry
9 Front Squats
200m Farmer Carry

*Farmer carry requires carrying a kettlebell or dumbell in each hand for the required distance. For example, a woman would walk 200m with a 35# Kettlebell in each hand (like a bucket of water) for 200 meters.

If needed, carry your weighted bar behind your neck on your shoulders. This is not a farmer carry and therefore not RX'd. This is just an example how you can still do a WOD if you do not have the available equipment. Although if you held the weight in front of you, that can be considered RX'd.

Tuesday February 21, 2012

"Nicole"

AMRAP in 20 minutes
400m Run
Max Rep Pullups

View Previous Times:
Tuesday March 16, 2010

Sunday December 13, 2009

Monday February 20, 2012

REST DAY

Sunday February 19, 2012

21-15-9
Power Cleans (70#/115#)
Thrusters (70#/115#)

Saturday February 18, 2012

7 Rounds
1 Rope Climg (15')
10 Wallballs (12#@9'/20#@10')
15 Kettlebell Swings (35#/53#)
20 Double Unders (60 Singles)

Friday February 17, 2012

REST DAY

Thursday February 16, 2012

8 Rounds
10 Burpees
15 Jumping Lunges
20 Double Unders (60 Singles)
25 Yard Shuttle Sprint (5X5)
Rest 90 seconds between each round

Wednesday February 15, 2012

7 Rounds
10 Kettlebell swings (44#/70#)
10 Pullups

*Note the higher weight for kettlebell swings

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Sunday, December 05, 2010

Tuesday February 14, 2012

REST DAY

HAPPY VALENTINE'S DAY!

Monday February 13, 2012

Row 2k or Run 2k (2000m = 1.25 miles)
50 Wallballs (12# @ 9ft./20# @ 10 ft.)
Row 1k or Run 1k (1000m)
35 Wallballs
Row 500m or Run 500m
20 Wallballs

Sunday February 12, 2012

25 Back Squats
25 Front Squats
25 Overhead Squats
25 Shoulder Press
25 Push Press
25 Push Jerk
25 Deadlifts
25 Cleans
25 Snatches

Prescribed weight is 95# for men and 60# for women on all exercises.

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Wednesday, July 28, 2010

Saturday, February 11, 2012

REST DAY

Friday, February 10, 2012

4 Rounds
400m Run
15 Kettlebell Swings (35/53#)
10 Deadlifts (80/135#)
5 Squat Cleans (80/135#)

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Friday December 04, 2009

Thursday February 09, 2012

5 Rounds
35 Double Unders (105 Singles)
200m Run

Wednesday February 08, 2012

REST DAY

Tuesday February 07, 2012

20-15-10-5
300m Row
Push Press (80/135#)

Monday February 6, 2012

5 Rounds
10 Ring Dips
20 Wallballs (12# @ 9 ft./20# @ 10 ft.)

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Sunday, May 01, 2011