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Monthly Archives: July 2010

Saturday, July 31, 2010

CrossFit Games 2010 1st Individual Event

9, 7, 5 rep rounds for time:

Muscle-up

Squat Snatch

Coach’s notes:  Guys used 135 lbs, gals 95 lbs for squat snatch.  Post time to complete to comments.

Click here to view video of first WOD for Team CFC  from CF Games 2010.

Comments: 4

Friday, July 30, 2010

Run 800 m

40 Back Extensions

30 KB Swings

20 Thrusters

15 SDLHP

20 Thrusters

30 KB Swings

40 Back Extensions

Run 800 m

Coach’s notes:  Guys use 1.5 pood, gals 1.0 pood for swings, 95 lbs and 65 lbs respectively for thrusters and SDLHP.  Post time to complete to comments. 

Comments: 10

Thursday, July 29, 2010

A.  4 rounds for time:

100 m Run

25 Squat

Rest 2:00 exactly

B.  45 Jumping Pull-up Burpees

Rest 2:00

C.  100 OH Walking Lunges

Rest 2:00

D.  90 Anchored Sit-ups

Coach’s notes:  Do these in any order you choose.  Guys use 20 lb med balls, gals 14 lb, for walking lunges.  In jumping pull-up burpees heights will vary, just make sure the bar is out of reach.  Post time for each set and total time to comments in the order that you did them. 

Comments: 25

Wednesday, July 28, 2010

Front Squat  3, 3, 3, 3, 3, 3

Coach’s notes:  Post loads used to comments.

Compare to January 10, 2010

Comments: 19

Tuesday, July 27, 2010

A1.     Weighted Pull-up – 2-3 reps @ 30X1 X 5 sets, rest 90s
A2.     Double Unders – AMRAP in 40s X 5 sets, rest 90s
B.      Snatch Balance – 1 rep X 7 sets, rest 2:00
 
 
Coachs notes:  Post load for all sets of pull-ups and reps for double unders.  Post load for all sets of snatch balance.  Remember this is not a push jerk and then OHS.
Comments: 24

Monday, July 26, 2010

A1.  KB Farmer’s Walk – 400 m x 4 sets, rest 120 seconds

A2.  Push-ups – 30 reps (with hand release) x 4 sets, rest 120 seconds

B.  400 m Sprint x 4 sets, rest 3:00

Coach’s notes:  Guys use 1.5 pood KB’s/hand for farmer’s walk and gals 1.0 pood.  Post time for farmer’s walks, sets for push-ups and times for 400 m sprints to comments.

Comments: 16

Sunday, July 25, 2010

7 rounds for time:

Run 200 m

7 Power Cleans

Coach’s notes:  Guys use 175 lbs and gals 105 lbs.  Post time to complete to comments.

Comments: 11

Saturday, July 24, 2010

“Fran”

21, 15, 9 rep rounds for time of:

Thrusters

Pull Ups

Coach’s notes:  Guys use 95 lbs and gals use 65 lbs for thrusters.  Post time to complete to comments.

Compare to February 14, 2010

Comments: 5

Friday, July 23, 2010

A1.  OHS –  2-4 reps @ 3211 x 5 sets, rest 90 seconds

A2.  Double Unders – 50 reps x 5 sets, rest 90 seconds

B1.  KB swings – 25 reps unbroken x 4 sets, rest 90 seconds

B2.  Wallballs – 25 reps unbroken x 4 sets, rest 90 seconds

Coach’s notes:  Post load for OHS, sets for double unders and loads for KB swings and wallballs to comments.

Comments: 13

Thursday, July 22, 2010

1 round for time:

30 Toes to Bar

20 Back Squat

20 Toes to Bar

15 Back squat

10 Toes to Bar

10 Back Squat

Coach’s notes:  Guys use 205 lbs and gals 135 lbs for back squat.  Post time to complete to comments.

 

Comments: 15