A1. Deadlift - 2 reps X 5 sets @ 30X1, rest 2:00
A2. DB Bench Press – 8-10 reps X 5 sets @ 4010, rest 2:00
B. 21, 15, 9 rep rounds for time:
Box Jump – 24”/20”
Push-up
Coach’s notes: Post loads for all sets in A1 and A2 and time for B to comments.
Compare to May, 20, 2011
The [...]
A. OHS – 3, 3, 3, 3, 3, 3
Compare to July 15, 2011
B. Snatch Balance – 1, 1, 1, 1, 1, 1
Compare to June 4, 2011
Coach’s notes: Post loads for all sets to comments.
The holiday schedule is posted. Check it out!
3 Rounds for time:
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5 Muscle-ups
10 Chest to Bar Pull-ups
20 DB Thrusters – 40#/30#
30 Knees to Elbows
40 Double Unders
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Coach’s notes: Post time to complete to comments. This is a compare to with the exception that I increased the thruster weight. It was too light. My bad.
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Compare to November 6, 2011
A. 3 rounds for time:
Row 300 m
30 Sit-ups
B. Back Extensions - 8-12 reps x 4 sets @3022, rest 90 seconds
C. 30 Handstand Push-ups for time
Coach’s notes: Perform A, B and C in any order and choose your rest between sets. Post order and results for all sets to comments.
Compare to October 31, 2011
The holiday schedule [...]
A. Power Clean/Squat Clean/Hang Squat Clean - 1.1.1 x 6 sets, rest 2:00
B. As many rounds in 6 minutes:
12 KB OH Walking Lunges - 1.5/1.0 pood
12 KB Swings - 1.5/1.0 pood
Coach’s notes: Post loads for A and rounds and reps for B to comments.
The holiday schedule is posted. Check it out!
As many rounds in 20 minutes:
15 Pull-ups
15 Wallballs - 20#/14#
Coach’s notes: Post time to complete to comments.
The holiday schedule is posted. Check it out!
3 Rounds for Reps:
A. AMRAP Unbroken Air Squats in 1 set
Rest 2:00
Notes: Absolutely no pause whatsoever or the set is over.
B. Now enjoy your turkey!
Coach’s notes: As usual see how many family members you can coerce into joining you for this WOD. Enjoy the holidays everyone!
A1. Deadlift - 5 reps x 5 sets, rest 0 seconds
Notes: Increase load per set.
A2. Row 300 m, rest 4:00
Coach’s notes: Post loads for all sets of deadlift and times for each row to comments.
The holiday schedule will be in effect starting today. Check it out!
All sets for time:
A. 50 - 2 Foot Vertical Jumps - 24″/18″ over 2 hand reach
B. 50 Push-ups
C. 50 Triple Unders
D. 50 SDLHP - 95#/65#
E. 50 Power Snatch - 85#/55#
Coach’s notes: Post time to complete each set. Rest as needed between sets, just get them all done.
Important Reminder -the holiday class schedule is posted. Check [...]
“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 September 19, 2011
Important Reminder -the holiday class schedule is posted. Check it out!
5 Rounds for time:
5 Burpees
10 Knees to Elbows
20 KB Snatch (10 per hand) – 1.5/1.0 pood
40 Double Unders
Coach’s notes: Post time to complete to comments.
Important Reminder -the holiday class schedule is posted. Check it out!
A. Front Squat - 5 reps x 5 sets, rest 2-3:00
B1. Rope Climb - 2 reps x 4 sets, rest 60 seconds
B2. Single Leg Squat - 8-10 reps/leg x 4 sets, rest 60 seconds
Notes: If you reach 10 reps/leg @ BW, increase load by holding DB’s @ your chin
Coach’s notes: Post load for sets in [...]
A1. Ring Dips - 5-8 reps @ 30X3 x 5 sets, rest 2:00
A2. SDLHP - 8-10 reps (touch and go) x 5 sets, rest 2:00
B1. Seated DB Shoulder Press 5-8 reps @ 30X1 x 3 sets, rest 90 seconds
B2. Front Bridge - 60 seconds x 3 sets, rest 90 seconds
Coach’s notes: Post loads for sets [...]
In 15 minutes:
Row 2500 m
AMRAP Double Unders
Coach’s notes: Post time to row and number of double unders completed to comments.
Important Reminder - the holiday class schedule is posted. Click here to view.
21-15-9 reps for time of:
Deadlift 315#/205#
Box Jumps 30″/24″
Coach’s notes: Post time to complete to comments.
Compare to July 2, 2011
Important Reminder - Coffee With Coach #3 is happening at CFC today at 2 pm. Brett will be discussing; body/mind/spirit connection, heart, balance and energy, inspiration, journaling and Christmas because who wouldn’t want to talk about Christmas?! Bring your beverage [...]
5 rounds for time(s):
10 Hang (Squat) Cleans - 135#/95#
20 Prisoners Jump Squats
30 Switch Lunges
Rest 3:00
Coach’s notes: Post time for each set and total working time to comments.
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Coach’s notes: Post time to complete to comments.
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Compare to January 21, 2011
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Important Reminder - the holiday season is upon us and so is our holiday class schedule! Click here to view.
A. Power Snatch - 2 reps x 6 sets, rest 2:00
B. Hang Squat Snatch - 2 reps x 6 sets, rest 2:00
Coach’s notes: Post loads for all sets to comments.
Compare both movements to October 21, 2011
Important Reminder - Coffee With Coach #3 is happening at CFC on Saturday, December 17 at 2 pm. Brett will be discussing; [...]
A. 30, 20, 10 rep rounds for time:
Box Jumps – 30”/24”
Back Extensions
Rest 5:00
B. 9, 6, 3 rep rounds for time:
Muscle-ups
HSPU’s
Rest 5:00
C. As many Rounds in 5 minutes:
30 Walking Lunges
15 KB Swings – 1.5/1.0 pood
Coach’s notes: Post time to complete A and B and number of rounds completed in C [...]
“G.I. Jane”
100 Burpee Pull-ups for time
Coach’s notes: Post time to ocmplete to comments.
Important Reminder - Coffee With Coach #3 is happening at CFC on Saturday, December 17 at 2 pm. Brett will be discussing; body/mind/spirit connection, heart, balance and energy, inspiration, journaling and Christmas because who wouldn’t want to talk about Christmas?! Bring your beverage of choice [...]
A1. Single Leg DB Split Squat - 8-12 reps @ 3010 x 3 sets, rest 60 seconds
A2. DB Powell Raise - 8-12 reps @ 3010 x 3 sets, rest 60 seconds
B1. Alternating Pistols - 15-30 reps x 4 sets, rest 60 seconds
B2. L- Pull-ups - 5-8 reps @ 3111 x 4 sets, rest 60 seconds
Coach’s [...]
All sets for time:
A. 5 Rope Climbs
B. 50 Push Press - 95#/65#
C. 100 Sit-ups
D. 150 Double Unders
Coach’s notes: Perform sets in any order and post order and work times to comments. Rest exactly 3:00 between sets.
Important Reminder - Coffee With Coach #3 is happening at CFC on Saturday, December 17 at 2 pm. Brett will be discussing; [...]
3 rounds for time:
50 Squats
25 Knees to Elbows
10 Clean and Jerk - 185#/120#
Coach’s notes: Post time to complete to comments.
A. Row 500 m
Rest 90 seconds
Row 500 m
B1. Bar Hold - AMSAP x 4 sets, rest 90 seconds
Nores: Chin must be over bar horizontally and vertically
B2. Handstand hold - 60 seconds x 4 sets, rest 90 seconds
Coach’s notes: Post times for both rows in A and times for all sets in B1. For handstand holds [...]
A1. KB Swings – 15 reps X 5 sets, rest 0s
Notes: Stay relaxed and consistent, breath and find rhythm.
A2. Burpees – 10 reps x 5 sets, rest 90s
Notes: Keep these fast.
B. DB Split Squat – 8-12 reps/leg X 4 sets @ 3010, rest 90s after both legs
Notes: Keep proper tempo, chest up, [...]
Tabata Intervals for reps:
1. Med Ball Cleans – 20#/14#
2. Push Press – 75#/45#
3. Pull-ups
4. Switch Lunges
Coach’s notes: Post total reps for each exercise and cumulative total to comments.
“Filthy Fifties”
1 Round for time:
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders
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Coach’s notes: Here’s another chance to get on the board! Post time to complete to comments.
Compare to February 25, 2011
21, 15, 9 rep rounds for time:
Snatch 135#/90#
Toes to Bar
Sit-up
Coach’s notes: Catch all snatch in full squat and post time to comments.
Important Reminder - The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening today at 1pm. Click here for more information and to register.
A1. DB Bench Press - 8-10 reps x 5 set @ 3010, rest 90-120 seconds
Compare to May 20, 2011
A2. L -Pull-ups - 6-10 reps x 5 sets @ 3110, rest 90-120 seconds
Compare to January 29, 2011
B. DB External Rotation - 8-12 reps/arm x 3 sets @ 3010, rest 60 btw arms
Compare to December 18, 2010
Coach’s [...]
A. Front Squat - 1, 1, 1, 1, 1, 1, 1, rest 2-4 minutes
Compare to January 15, 2011
B. Hangpower Clean - 3, 3, 3, 3, rest 1-2 minutes
Compare to October 4, 2011
Coach’s notes: Post loads for all sets to comments.
Important Reminder - The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall [...]
7 rounds for time(s):
Row 300 m
50 Double Unders
Rest 90 seconds
Coach’s notes: Post time for each set and total time to comments.
Important Reminder - The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1pm. Click here for more information and to register.
