Saturday, March 31, 2012

Friday, March 30, 2012

Friday March 30, 2012

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

Thursday, March 29, 2012

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

Tuesday, March 27, 2012

Tuesday March 27, 2012

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

Monday, March 26, 2012

Monday March 26, 2012

4 Rounds
10 Deadlifts (Body Weight)
50 Double Unders

View Previous Times:
Friday October 07, 2011

Sunday, March 25, 2012

Saturday, March 24, 2012

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

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

Wednesday, March 21, 2012

Wednesday March 21, 2012

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

Tuesday, March 20, 2012

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

Sunday, March 18, 2012

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

Saturday March 17, 2012

Gladiator Race
or
5K Run

View Previous Times:
Tuesday December 06, 2011

Friday, March 16, 2012

Thursday, March 15, 2012

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

Wednesday March 14, 2012

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

Tuesday, March 13, 2012

Monday, March 12, 2012

Monday March 12, 2012

"JT"

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

Sunday, March 11, 2012

Sunday March 11, 2012

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

Saturday, March 10, 2012

Friday, March 9, 2012

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 8, 2012

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 7, 2012

Tuesday, March 6, 2012

Tuesday March 06, 2012

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

Monday, March 5, 2012

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

Saturday, March 3, 2012

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 2, 2012

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 1, 2012

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#)