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.

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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

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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

Sunday February 05, 20122

REST DAY

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.

Friday February 03, 2012

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

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Monday, September 19, 2012

Thursday February 02, 2012

REST DAY

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