Sunday 3/10/13

Posted by Ryan in WODs on March 9, 2013 | No Comments »

Strength:

1. Ring Rows – 3 sets of 8 Tough Reps (2-3 second negatives)

2. Clean Grip Deadlift – 8 sets of 3 reps Every 45 seconds – (Use 55% of 1RM)

Conditioning: 10 min AMRAP

10 HSPU

20 Box Jumps

30 Sit-Ups

400m Row

Saturday 3/9/13

Posted by Ryan in Uncategorized, WODs on March 8, 2013 | No Comments »

Partner WOD: Spend 6 minutes at each of the following stations. Rest 3 minutes before moving to the next one.

Station 1:

P1: 200m Run

P2: AMRAP Sledge Swings on Tire

Station 2:

P1: 2 Cleans + 1 Jerk (155/105 lbs)

P2: Single Arm Front Rack KB Hold

Station 3:

P1: 3 Burpees + 5 American KB Swings

P2: Front Plank Hold

Friday 3/8/13

Posted by Ryan in WODs on March 7, 2013 | No Comments »

Strength: Push Press

5-5-3-3-3

*5 Band Pull-Aparts between sets

Conditioning: 4 Rounds

30 sec of Ring Rows

30 sec Rest

30 sec Hollow Rocks

30 sec Rest

30 sec Handstand Hold

30 sec Rest

Cool Down:

300m Heavy Farmer’s Carry

Thursday 3/7/13

Posted by Ryan in WODs on March 6, 2013 | No Comments »

Strength: Build to a Moderate to Heavy Snatch in 8 minutes

WOD: CF Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

*Weights will be scaled significantly for those not competing in the Open. If you are competing, be sure to watch the standards video here.

Wednesday 3/6/13

Posted by Ryan in WODs on March 5, 2013 | No Comments »

WOD: 3 Rounds of the Following

Within 5 minutes:

Run 400m

20 Box Jumps

AMRAP of:

8 Ball Slams

8 Sit-Ups

*Rest two minutes

Tuesday 3/5/13

Posted by Ryan in WODs on March 4, 2013 | No Comments »

Strength: 5 Sets

2 Hang Squat Cleans + 2 Jerks

*5 working sets – try to increase load each set

*Samson stretch x 20 sec R/L between each set

Conditioning: 5 Rounds for Time – 15 min cutoff

5 Hang Power Cleans (135/95 lbs)

7 Shoulder to OH (same weight)

9 Pull-Ups (advanced do C2B)

Core: 2 Rounds

30 sec Front Plank

30 sec Side Plank (R)

30 sec Side Plank (L)

*60 sec Rest

Monday 3/4/13

Posted by Ryan in WODs on March 3, 2013 | No Comments »

Strength: 5 Working Sets

A. 3 Position Snatch (High Hang + Above Knee + Ground)
B. 10-15 Ring (or Stationary) Dips between sets

Conditioning: 5 Rounds

30 sec DUs

30 sec Power Snatch (75/55 lbs)

30 sec Burpees

*90 sec Rest

Sunday 3/3/13 – Class at Campbell Park

Posted by Ryan in WODs on March 2, 2013 | No Comments »

Reminder – Due to the Mobility Cert, Sunday’s 9:30AM CF Class will be held at the Spring Valley City Hall Park located at 1025 Campbell Road, just North of I-10.

Yoga class is canceled.