WOD

11.17.10. Wednesday. Nancy, Paleo Pancakes & Kill The Bear.

Sweet Quote:

Whiteboard Warmup. Active Stretch.

WOD:
“Nancy”
5 rounds for time of:
400 meter run
95 pound/75 pound Overhead squat, 15 reps

Advanced:
Same. OHS, 75#/55#, 15 reps.

Intermediate:
Same. OHS, weight of choice, 15 reps.

Beginner:
5 rounds of:
200m run or 400m row
OHS, weight of choice, 10 reps.

CF Endurance WOD:
Choose ONE of the Following sports:
20 Minute AMRAP “as many rounds as possible”
Bike: 1/4mile, […]

11.16.10. Tuesday. Do Some Math, Become A Deadlifting Genius.

400m Run. As many sets as it takes to do one minute of hollow rock. Active Stretch.

SWOD:
Deadlift. 3×3@70% of 1 RM. 1-1-1-1; Go as heavy as you like.

WOD:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Advanced:
Same. Use 1.5 pood. Use abmat on handstands.

Intermediate:
4 handstand box pushups
1 […]

11.15.10. Monday. You Know Squat.

Whiteboard Warmup. MWOD. Episode 75.
WOD:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.

Sweet Quote: “Out of suffering have emerged the strongest souls. The most massive characters are seared with scars.” – Kahlil Gibran

11.14.10. Sunday. Paleo Pizza? More Coolness Be Happening…

I’ve gotta be honest with you, CFHH crew, for whatever it’s worth, Coach is proud of you. You cats and kittens are WAYYYY into this stuff. You feast on it like rabid wolverines, devouring every little piece of information you can and throw max effort around as fluid and as easy as world champion, […]

Saturday. 11.13.10. It’s Boxalicious.

Sweet Quote: ”The person who risks nothing, does nothing, has nothing, is nothing and becomes nothing. He may avoid suffering and sorrow, but he simply cannot learn and feel and change and grow and love and live.” – Leo F. Buscaglia  

Whiteboard warmup. Active Stretch.

WOD:
7 rounds of:
1 minute of box jumps, 20″ box
1 minute of 5 […]

11.12.10 Friday, lets work on our “Snatch”

Warmup: Whiteboard & MWOD

WOD:
Snatch one rep every minute on the minute for 15 minutes.
Post range of weights used!!

Paleo Treat:

11.11.10 Thursday. Power Cleans & Awesome AMRAPs.

Warmup: Whiteboard Warmup. SWOD Prep

SWOD: Power Cleans. 3-3-3-3-3. Find 3RM.
WOD: 12min AMRAP
35# Dumbbell Thrusters, 9 reps
12ft Rope Climb, 1 ascent

Paleo Treat:

11.10.10 It’s Wednesday and this is gonna hurt!

This will not be easy nor should they weight feel light. Pick the hardest possible and go with it!!

Warmup: Whiteboard and those that can get your gear ready to rock!!

WOD:
“Lumberjack 20”

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB […]

11.09.10 Tuesday. Squat and Clean, Jerk! Something like that.

“The wise man will want to be ever with him who is better than himself.”
- Plato

Warmup: Whiteboard & MWOD
WOD:
155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finished position […]

11.08.10 It wouldn’t be Monday without “Barbara”

Warmup: Whiteboard and Go

WOD: “Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Advanced=SAME

Austin Malleolo 25:51.
Jason Khalipa: 2:53, 3:05, 3:23, 3:46, 3:54 = 29:01.
Kevin Montoya 31:29.

This is just messed up and FREAKIN Hilarious!!

intermediate “Barbara Light”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between […]