Friday, January 31, 2014

31 January: Chipper

25 C2B Pullups
50 KB Swings(24kg/16kg)
75 Double unders
100 OHS





Thursday, January 30, 2014

30 January: Chipper

50 Squats (95/65)
40 DL
30 P. Clean
20 STOH
10 Snatch




Wednesday, January 29, 2014

29 Jan: 30/30 row

row 30 sec on/30 sec off for 30 cycles





Tuesday, January 28, 2014

28 Jan: 7min AMRAP

6 Thrusters (115/75)
6 C2B Pullups




Monday, January 27, 2014

27 Jan: PT Test

1 mile run
100 pushups
100 AMSU



Saturday, January 25, 2014

25 Jan: Open 11.5

20min AMRAP
5 PC (145/100)
10 T2B
15 WBS (20/14)




Friday, January 24, 2014

24 Jan: Open 11.4

60 Bar-facing burpees
30 OHS (120/90)
10 Muscle ups




Thursday, January 23, 2014

23 Jan 14 1RM Clean and Jerk and CF Open WOD 11.3

20 Min to find a 1RM of Clean and Jerk

then CF Open WOD 11.3

5 min AMRAP Squat Clean and Jerk 165/110










Wednesday, January 22, 2014

22 January: Open WOD 11.2

15min AMRAP
9 DL (155/100)
12 HR Pushups
15 BJs (24/20)


Tuesday, January 21, 2014

21 Jan 14 Open WOD 11.1


15 min to find 1RM SN power or squat

WOD: CF Open 11.1
AMRAP x 10
30 DU
15 P SN 75/55 (Ground to overhead)













 




Monday, January 20, 2014

20 Jan 14 1 RM High Bar Back Squat and Regional WOD from 2013

Find 1 RM on High Bar Back Squat

then


1 KM Run

30 HSPU

1km Row

17 min time cap



Saturday, January 18, 2014

Paleo Challenge Team WOD 1

200m Truck push
200m Tire Flip
200m Equipment Carry
200m Sled Drag with 65% of body weight for 6 team members
2000m Row


And the winner is Team 1

First Loser is Team 3

Second Loser is Team 2

Great Job Everyone.  Next week will be Epic!!!

18: AMRAPalooza

5 min
Cindy
2 min rest
4 min
20 Doubles
10 KBS (32/24)
3 min
5 HSPU
10 AMSU



 

Friday, January 17, 2014

17 JAN: Chipper!

10 pistols
40 doubles
30 PC (155/100)
20 Burpees
10 Jerks
10 pistols





Thursday, January 16, 2014

16 Jan a little Pecs and an AMRAP



Bench then:

WOD: AMRAP x 9
2 MU (sub 4 pull-ups then 4 dips)
4 HSPU (sub HS holds and strict KB presses as before)
6 alternating jumping lunges (knees must lightly tap ground, full jump)

Rest 2 min 

200m farmers walk 

24/16







Wednesday, January 15, 2014

15 January: Minute Maxes!

4 Rounds for Reps:
1 min Wall Balls
1 min lateral jumps (12 inch)
1 min KB Snatch (24kg/16kg)



Tuesday, January 14, 2014

14 January: Double or Nothing

100 Doubles
50 HPC (135/95)
100 Doubles