WOD

9.23.10. Thursday. Thrust This. AGAIN. And, Why Do You CF?

2 Days Before Fight Gone Bad!!!!

Warmup: Whiteboard Warmup

Skill: Muscle-ups. Thruster Warmup.

WOD:
Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Level III:
9-6-3 reps for time of:
135#/95# Thruster
Bar Muscle ups

Level II:
9-6-3 reps for time of:
95#-115#/55#-75# Thrusters
Pullups
Ring or Bar Dips/box dips

Level I:
9-6-3 reps for time of:
PVC to 65# Thruster
Pullups (band or jumping okay)
Box dips/pushups okay

A Note […]

By |September 22nd, 2010|WOD|1 Comment

9.22.10. Wednesday. Jake’s Blog and K-E-L-L-Y… Why? Because Your KellyKellyKellyKelly….

3 Days Left Before Fight Gone Bad!!!

Warmup: Whiteboard Warmup. Active Stretch.

MWOD: K-Starr Mobility Awesomeness

WOD:
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

Level III:
5 RFT
Run 400m
30 Box Jump, 24″/20″ box
30 Wallball shots 16#/12# wallball

Level II:
5 RFT
Run 400m
30 Box Jumps, 20″ box
30 Wallball shots, 14#/12# ball

Level I:
3 […]

By |September 21st, 2010|WOD|2 Comments

9.21.10. Tuesday. Thrust This

4 Days Left Before Fight Gone Bad!!!!

Warmup: Whiteboard Warmup

Skill: Pullups/Weighted Pullups

WOD:
Three rounds, 15-12-and 9 reps, for time of:
135/95 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Level III:
15-12-9 reps for time of:
115#/75# thrusters
35# pullups/pullups

Level II:
15-12-9 reps for time of:
95#/55# thrusters
Pullups/band assisted pullups

Level […]

By |September 20th, 2010|WOD|0 Comments

9.20.10. Monday. Are You Ready For Some Football…?

5 Days Until Fight Gone Bad!!! AND CONGRATULATIONS TO SCOTT & CARA LIGHT ON THEIR NEW BABY BOY!

In honor of Monday Night Football, here’s a WOD from CF Football:

Warmup: 800m run. Active Stretch.
SWOD:
Perform 2 Heavy Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power […]

By |September 19th, 2010|WOD|2 Comments

Sunday. Rest Day.

Sweet Quote: “Life moves pretty fast, if you don’t stop and look around once in awhile, you could miss it.” – Ferris Bueller

P.S. These guys are sick…

By |September 18th, 2010|WOD|0 Comments

09/18/10 Saturday is the day we take over the world!!

Skill; Running/Kipping

WOD; “LUCY”
5 Rounds of
5 Pullups
10 Burpees
400m Run

Option III
5 Rounds of
5 Pullups w/Band
10 Burpees
400m Run

Option II
3 Rounds of
5 Jumping Pullups
10 Burpees
400m Run

Option I
3 Rounds of
5 Jumping Pullups
10 Burpees
200m Run

By |September 17th, 2010|WOD|0 Comments

09/17/10 Friday is “Fran”-tastic!!

“Fran” is one of those workouts that you will never forget, I promise.

WOD:
“FRAN”
21-15-9
95#/65# thrusters
Pullups

Mobilty WOD: “Fran” Prep

Skill: Thruster/Kipping Pullup

Option III
21-15-9
75#/45# thrusters
Pullups

Option II
21-15-9
45#-65#/15#-35# thrusters
Band Ass. Pullups

Option I
15-9-3
PVC-45# thrusters
Jumping Pullups

By |September 16th, 2010|WOD|0 Comments

09/16/10 Thursday and Counting

Get your head together. Remember that you can do anything you put your mind to. Break each workout into bits and pieces you can accomplish, one more corner, 3 more reps, one more set….. Help each other out, we are all in this together and a little bit of encouragement goes a very long […]

By |September 15th, 2010|WOD|0 Comments

09/15/10 Wednesday, Oh my OHS

Mobility WOD:
#1-External Rotation of the Knee
#2-Scapula w/Lacrosse Ball
2min each side.

Warmup: On the board
Be done at 10 past and begin warmup. Be finished warmup by 20min past the hour.

Skill: OHS

WOD: Overhead Squat
3-3-3-3-3 Find a 3 rep max

By |September 14th, 2010|WOD|0 Comments

09/14/10 Tuesday, Remember the Hero’s

WOD: “Severin”
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it!!!!!

Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.

U.S. Army Sergeant First Class Severin W. Summers […]

By |September 13th, 2010|WOD|0 Comments