Monthly Archives: April 2010
Thursday, April 29, 2010
3 rounds for time:
50 Box Jumps
40 Sit Ups
30 Ball Slams
Coach’s notes: Guys use 18″ and gals 12″ for the box jumps and 20 lbs and 14 lbs respectively for the ball slams. Do anchored abmat sit ups. No jumps on the burpies and keep hands at side, you must still of course reach full hip extension. Try to really push speed of reps and for unbroken sets. Post time to complete to comments.
Wednesday, April 28, 2010
10-1 Chest to Bar Pull Ups and Front Squat
Coach’s notes: Guys use 115 lbs and gals 75 lbs for front squat and take bar from the floor. Post time to complete to comments.
Monday, April 26, 2010
A. Push Press – 3-5 reps x 5 sets @21×1, rest 2:00
B. Ring Dips – AMRAP in 20 seconds x 5 sets, rest 2:00
C. Bench Press – AMRAP x 1 set
Coach’s notes: Guys use 45 lbs and gals 30 lbs for bench press. There must be no pause in movement or the set is done. Post loads for A and reps for B and C to comments.
Sunday, April 25, 2010
A. 10 Power Clean – touch and go x 5 sets, rest 90 seconds
B. 30 Unbroken Back Extensions x 5 sets, rest 60 seconds
C. 20 Unbroken KB Swings x 5 sets, rest 30 seconds
Coach’s notes: Increase load per set on power cleans and KB swings if you acheive sets unbroken. Only use body weight for the back extensions. Post loads for power clean and KB swings to comments and if you made back extensions unbroken.
Saturday, April 24, 2010
As many rounds in 20 minutes of:
10 Pull Ups
10 Box Jumps
Coach’s notes: Pull ups must be chin over vertical plane. 20 lbs and 14 lbs for wallballs, 115 lbs and 75 lbs for SDLHP and 24″ and 18 ” respectively for guys and gals. Post rounds and reps complete to comments. This is the CFC Affiliate Team try out final WOD – the Grinder!!
Friday, April 23, 2010
35 second Row
Coach’s notes: Post average power in watts for each row and body weight to comments.
Thursday, April 22, 2010
A. Push Jerk – 2-4 repsx 5 sets, rest 2:00
B1. Front Squat – 3-5 reps x 4 sets @30×0, rest 2:00
B2. GHD Raise – 12-15 reps x 4 sets, rest 2:00
Coach’s notes: Post loads for all sets to comments.
Wednesday, April 21, 2010
As many rounds in 16 minutes:
15 Unbroken Wallballs
Coach’s notes: Guys use 185 lbs and gals 115 lbs for deadlift and 20 lbs and 14 lbs for the wallballs. Post rounds and reps to comments.