WODs

Monday 3/25/13

splash_dash

Strength: 5 Rounds

2 Hang Snatch Pulls + 2 Hang Power Snatch

3 Tall Box Jumps

Conditioning: “Annie”

50-40-30-20-10 Reps for Time of:

Double-Unders

Sit-Ups

Continue Reading »

Sunday 3/24/13

leprechaun_fest

Strength: Weighted Pull-Ups

5 x 2 – Find a 2 Rep Max

Conditioning: 12 min AMRAP

Run 100m

1 Clean and Jerk (135/95 lbs)

Run 100m

2 Clean and Jerks

Run 100m

3 Clean and Jerks

… and so on

Continue Reading »

Saturday 3/23/13

don_oz

WOD: Teams of Three

Each Person rotates through the following for 5 rounds.

1 min Row for Calories

1 min Ring Dips

1 min Ground to Overhead with Plate (45/35 lbs)

1 min Rest

Continue Reading »

Friday 3/22/13

group_bearcrawl

Strength:

Part 1 – Bench Press: 5-5-5-5

Part 2 – Bent Over Row with DB or KB (knee on bench): 2 x 15 R/L

Conditioning: 10 minutes

2 minutes of HSPU, then

8 min AMRAP of:

10 Russian Swings

10 Sit-Ups

10 Hand-Release Push-Ups

Continue Reading »

Thursday 3/21/13

Open13-3_Announcement_Rotator2

Skill Work:

Double-Under Practice

Conditioning: CF Open WOD 13.3

12 min AMRAP:

150 Wall Balls (Men  – 20 lbs to 10 ft. / Women – 14 lbs to 9 ft.)

90 Double-Unders

30 Muscle-Ups / Chest to Bar Pull-Ups / Kipping Pull-Ups

*If you are registered for the Open, you must record your finish time for each segment of the workout.

K-Star’s Guide to Open WOD 13.3 (Repeat of 12.4 from last year)

Continue Reading »

Wednesday 3/20/13

andrew_kbswing

Strength/Skill: Alternate between the following:

Deadlift: 8-5-5-5 (Build to WOD weight)

Muscle Up Practice (Ring Rows/Transition on Ground or Box/Kipping- hips to rings)

Conditioning: Every 5 minutes for 5 Rounds

7 Deadlifts (245/165 lbs)

400m Run

*Your slowest round is your score

Continue Reading »

Tuesday 3/19/13

joe

Strength: Strict Press

5 x 3 @ 80%

Conditioning: For Time

20 Pull-Ups

40 Double-Unders

60 Shoulder to Overhead (75/55 lbs)

40 Double-Unders

20 Pull-Ups

Continue Reading »

Monday 3/18/13

compclass_burpbxj

Strength: Front Squat

3 x 3 @ 80%

Conditioning:

Part 1 – 2 Heavy Squat Cleans every 45 seconds for 8 sets. Last set starts at 5:15 on the clock.

Immediately followed by:

Part 2 (starts at 6 min on the clock) – 5 min AMRAP Ladder:

1 Burpee to Target

1 T2B

2 Burpees to Target

2 T2B

… and so on

Continue Reading »

Sunday 3/17/13

run

Strength: Close Grip Bench Press

5-5-5-3-3-3

Conditioning:

Work in Tabata Intervals (20 sec on/ 10 sec off) until you complete the following;

50 Heavy Russian Swings

40 Hand-Release Push-Ups

30 Stone 2 Shoulders

Continue Reading »

Saturday 3/16/13

leprechaun_WOD

No 8:30 AM class today!

Join us at Noon for the CFWH Leprechaun Fest.

We are celebrating St.Paddy’s Day by doing a WOD in our best Leprechaun outfits followed by a potluck and a keg of green beer!! Feel free to BYOB and food!

Continue Reading »