A.            3 Rounds for time(s): 
               Run 400m
                Rest 90s 
B.            3 Rounds for time: 
                Run 200m
                20 GHD sit-ups 
C.            3 Rounds for time: 
                42 Walking Lunges
                14  SDLHP
 
Coach’s notes:  Guys use 95# and gals 65# for SDLHP.  Perform in any order and rest as needed between sets.  Post results for all three sets to comments.

A1.         OHS – 2 reps X 6 sets @ 3111, rest 90s
A2.         Broad Jumps – 5 reps X 6 sets, rest 90s
B1.          Wallballs – 25 unbroken X 4 sets, rest 60s
B2.          Back Extensions – 35 unbroken X 4 sets, rest 60s
 
Coach’s notes:  Post loads for A1, track your distance each time for the 5 broad [...]

8 rounds for time:
30 Squats
15 Jump Squats
200 m Sprint
Coach’s notes:  Post time to complete to comments.
Compare to August 10, 2008

       Audra and daughter Julia wodding together
     
For time:
10-1 HSPU’s Alternating with
1-10 Chest to Bar Pull-ups
Coach’s notes:  Start with 10 HSPU`s, then do 1 C to B pull-up, then 9 HSPU`s, followed by 2 C to B pull-ups, etc, until you reach 1 HSPU followed by 10 C to B pull-ups.  These movements do not have [...]

7 rounds for time:
Run 200 m
7 Power Cleans
Coach’s notes:  Guys use 175 lbs, gals 105 lbs for power cleans.  Post time to complete to comments.
Compare to July 25, 2010

A.  Snatch Pull - 4 reps x 6 sets, rest 2-3 minutes
B.  Power Snatch - 2 reps x 7 sets, rest 2-3 minutes
Coach’s notes:  For the snatch pull, use straps if you have them.  Start from the floor and go through the first and second pulls finishing with a violent shrug and rise to the toes.  [...]

“Madi”
For time:
100 Unders
90 Back Extensions
80 Squats
70 Sit-ups
60 Lunges
50 Push-ups
40 Box Jumps
30 Wall Balls
20 Burpees
10 Pull-ups

Coach’s notes: CFC Benchmark WOD for the board. Use 24″ for box jumps. Guys use 20lb wallball, gals use 14lb. Post time to comments.
Compare to February 15, 2010

5 rounds for time(s):
1 Rope Climb
10 DB Push Press
20 Ball Slams
Rest 2:00
Coach’s notes:  Guys use 45 lbs per hand, gals 30 lbs for push press and 20 lbs and 14 lbs respectively for ball slams.  Post time for each round and total working time to comments.

A.            3 Rounds for time:
                Row 250m
                25 DB Deadlift 
B.            10-1 Knees to Elbows Ladder for time: 
C.            Highest Load achieved in 5 minutes:
                10 Reps Alternating DB Snatch
 
Coach’s notes:  Guys use 45#/hand and gals 30#/hand for DB Deadlift in A.  For DB snatch you must achieve all 10 reps continuously, alternating each rep, and catching [...]

As many rounds in 20 minutes: 
5 Burpees
10 Med Ball Cleans
15 KB Swings
 
Coach’s notes:  Guys use 20# for cleans, gals 14# and 1.5 pood and 1.0 pood respectively for KB swings.  Post rounds completed to comments.
 

A.  Front Squat and jerk  - 1.2 reps x 6 sets, rest 2:00
B.  Power Clean  - 2 reps x 6 sets, rest 2:00
Coach’s notes:  Post loads for all sets to comments.

21, 15, 9 rounds for time:
Jump over Box
Pull-ups
Coach’s notes:  Guys use 24″ and gals 18″ for jumps.  These are just like they sound, with a two foot take off jump over the prescribed box.  Land, turn around and jump back over.  Each time over counts as one.  Pull-ups are chin through vertical plane over bar.  [...]

7 rounds for time:
20 Shoulder Press
20 Sit Ups
Coach’s notes:  Guys use 75 lbs and gals 45 lbs for shoulder press.  Post time to complete to comments.
Compare to September 22, 2009

75 reps in as few sets as possible of:
OHS
Coach’s notes:  Guys use 95 lbs and gals 65 lbs.  Rest as needed between sets.  Post total time to complete as well as number of sets to comments. 
Compare to October 30, 2009

Hang Squat Clean – 2, 2, 2, 2, 1, 1, 1, 1, 1
 
Coach’s notes:  Post load for all sets to comments.
Compare to June 24, 2010

A.  3 rounds for time:
  Run 200 m
20 Box Jumps
B.  10-1 Chest to Bar Pull-up Ladder
Coach’s notes:  Guys and gals use 20″ for box jumps.  Post time for A and B to comments. 

30, 20, 10 rep rounds fot time:
Knees to Elbows
SDLHP
Back Extension
Wallballs
OH Walking Lunges
Push Ups
DB Push Press
DB Hang Squat Clean
DB Deadlift
Coach’s notes:  Guys use 65 lbs for SDLHP, gals 45 lbs, 20 and 14 lbs for wallballs and OH walking lunges and 25 lbs and 15 lbs per hand for push press, hang squat clean and deadlift. [...]

8 rounds:
35 second Row
3:25 rest
Coach’s notes:  Post average power in watts for each row and body weight to comments.
Compare to April 23, 2010

“Gina”
5 rounds for time:
400 m Run
21 GHD Raise
12 OHS
Coach’s notes:  Guys use 95 lbs, gals 65 lbs for OHS.  Post time to complete to comments.
 

A.1.  Weighted Pull-up - 1 rep x 7 sets, rest 2:00
A.2. Snatch Grip Behind the Neck Push Jerk - 1 rep x 7 sets, rest 2:00
Coach’s notes:  Post loads for all sets to comments.
 

1.  Max reps in 1 minute of:
Burpees
2.  Max calories in 2 minutes of:
Row
3.  Max reps in 3 minutes of:
Ring Dips
4.  Max KB Swings in 4 minutes
Coach’s notes:  Guys use 1.5 pood and 1.0 pood for KB swings.  Perform sets in any order but rest exactly 2 minutes between sets.  Post results for all sets and [...]

A.  As many sets in 5 minutes:
25 Double Unders
B.  Max load in 10 minutes:
3 RM Deadlift
Coach’s notes:  Post number of sets for A and maximum 3 RM for B to comments.
Compare to February 23, 2010

21, 15, 9 rep rounds for time:
Push Press
Hang Squat Clean
Coach’s notes:  Guys use 115 lbs, gals 75 lbs.  Post time to complete to comments.

“Barbara”
5 rounds for time(s):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00
Coach’s notes:  Post time for each set and total to comments.
Compare to March 12, 2009

Snatch  - 1, 1, 1, 1, 1, 1, 1
Coach’s notes:  Post load for all sets to comments.
Compare to January 7, 2010
Due to today being Labour Day the holiday schedule will be in effect.  The 9:30 am and 6:00 pm classes will be available for attendance.  CF Kids class will run as regularly scheduled.  Happy Labour [...]

1 round for time:
750 m Row
50 Sit-ups
50 SDLHP
50 Back Extensions
50 Wallballs
50 DB Deadlift
750m row
 
Coach’s notes:  Guys use 95#, gals 65# for SDLHP, 20# and 14# for wallballs and 50#/hand and 35#/hand for deadlift.  Post time to complete to comments.
Important Reminder - due to tomorrow being Labour Day, the holiday schedule will be in effect.  The [...]

A.  Push Jerk/Split Jerk  - 2.2 x 7 sets, rest 2:00
B.  3 Rounds for time:
Run 400 m
15 OHS
Coach’s notes:  Guys use 95 lbs, gals 65 lbs for OHS.  Post laod fo all sets of A and time for B to comments.
Important Reminder - due to Monday being Labour Day, the holiday schedule will be in [...]

A1.  Rope Climb - 1 ascent x 6 sets, 90 second rest
A2.  Bench Press - 4 reps x 6 sets, 90 second rest
B.  As many rounds in 6 minutes of:
7 Pull-ups
5 Clap Push-ups
Coach’s notes:  Post comments regarding rope climb, load for bench press, set and reps complete in B to comments.

A.  3 rounds for time:
Run 200 m
10 Toes to Bar
10 Box Jumps
Rest 3:00
B.  2 rounds for time:
50 OH Walking Lunges
50 Jumps
rest 3:00
C.  Tabata Squats for reps
Coach’s notes:  Guys use 45 lbs for OH walking lunges, gals 25 lbs.  For jumps, take off from both feet and touch with both hands to 12″ above 2 hand [...]

A.  Front Squat - 4 reps x 6 sets @ 20×1, rest 2:00
B.  Clean and Split Jerk - 2 reps x 7 setsm, rest 2:00
Coach’s notes:  Post load for all sets to comments.