REST DAY
Happy Leap Year Day
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Monday, February 27, 2012
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
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
Saturday, February 25, 2012
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
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
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
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
Wednesday, February 22, 2012
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.
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.
Labels:
Farmer Carry,
Front Squats,
Metabolic,
Weights
Tuesday, February 21, 2012
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
AMRAP in 20 minutes
400m Run
Max Rep Pullups
View Previous Times:
Tuesday March 16, 2010
Sunday December 13, 2009
Labels:
Gymnastics,
Metabolic,
Nicole,
Pullups,
Run
Monday, February 20, 2012
Sunday, February 19, 2012
Saturday, February 18, 2012
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)
1 Rope Climg (15')
10 Wallballs (12#@9'/20#@10')
15 Kettlebell Swings (35#/53#)
20 Double Unders (60 Singles)
Labels:
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Rope Climbs,
Wallballs,
Weights
Friday, February 17, 2012
Thursday, February 16, 2012
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
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
Wednesday February 15, 2012
7 Rounds
10 Kettlebell swings (44#/70#)
10 Pullups
*Note the higher weight for kettlebell swings
View Previous Times:
Sunday, December 05, 2010
10 Kettlebell swings (44#/70#)
10 Pullups
*Note the higher weight for kettlebell swings
View Previous Times:
Sunday, December 05, 2010
Labels:
Gymnastics,
Kettlebells,
Pullups,
Weights
Tuesday, February 14, 2012
Monday, February 13, 2012
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
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
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.
View Previous Times:
Wednesday, July 28, 2010
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:
Wednesday, July 28, 2010
Labels:
Back Squats,
Cleans,
Deadlifts,
Front Squats,
Overhead Squats,
Push Press,
Snatches,
Weights
Saturday, February 11, 2012
Friday, February 10, 2012
Friday, February 10, 2012
4 Rounds
400m Run
15 Kettlebell Swings (35/53#)
10 Deadlifts (80/135#)
5 Squat Cleans (80/135#)
View Previous Times:
Friday December 04, 2009
400m Run
15 Kettlebell Swings (35/53#)
10 Deadlifts (80/135#)
5 Squat Cleans (80/135#)
View Previous Times:
Friday December 04, 2009
Labels:
Deadlifts,
Kettlebells,
Metabolic,
Run,
Squat Cleans,
Weights
Thursday, February 9, 2012
Wednesday, February 8, 2012
Tuesday, February 7, 2012
Monday, February 6, 2012
Monday February 6, 2012
5 Rounds
10 Ring Dips
20 Wallballs (12# @ 9 ft./20# @ 10 ft.)
View Previous Times:
Sunday, May 01, 2011
10 Ring Dips
20 Wallballs (12# @ 9 ft./20# @ 10 ft.)
View Previous Times:
Sunday, May 01, 2011
Labels:
Gymnastics,
Ring Dips,
Wallballs,
Weights
Sunday, February 5, 2012
Saturday, February 4, 2012
Saturday February 04, 2012
AMRAP in 15 Minutes
12 Box Jumps (20"/24")
6 Thrusters (60#/95#)
6 Bar Facing Burpees
With Bar Facing Burpees: face the bar, do a burpee, Broad Jump over the bar, turn to face the bar (1 rep) and repeat.
12 Box Jumps (20"/24")
6 Thrusters (60#/95#)
6 Bar Facing Burpees
With Bar Facing Burpees: face the bar, do a burpee, Broad Jump over the bar, turn to face the bar (1 rep) and repeat.
Labels:
Box Jumps,
Burpees,
Gymnastics,
Thrusters,
Weights
Friday, February 3, 2012
Friday February 03, 2012
10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Time:
Monday, September 19, 2012
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Time:
Monday, September 19, 2012
Thursday, February 2, 2012
Wednesday, February 1, 2012
Wednesday February 01, 2012
30 Handstand pushups
40 Pullups
50 Kettlebell Swings (35#/53#)
60 Situps
70 Burpees
*may sub hand-release pushups for handstand pushups
View Previous Times:
Sunday May 23, 2010
40 Pullups
50 Kettlebell Swings (35#/53#)
60 Situps
70 Burpees
*may sub hand-release pushups for handstand pushups
View Previous Times:
Sunday May 23, 2010
Labels:
Burpees,
Gymnastics,
Handstand Pushups,
Kettlebells,
Pullups,
Pushups,
Situps,
Weights
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