5 rounds for time(s):
4 Power Cleans - 185#/115#
8 Clap Push ups
16 KB SDLHP - 2.0/1.5 pood
32 Sit ups
Rest 2:00
Coach’s notes:  Post times for each set and total to comments.

A.  Back Squat - 1, 1, 1, 1, 1, 1, 1
Coach’s notes:  Post loads for all sets to comments.
Compare to June 25, 2011
Mark the Date! CFC Speaker Series #3 Ari Taub, former Olympic Wrestler, lawyer and CEO of Hard Knocks Fighting will be coming to CFC to talk about Life Lessons Through Sport on Saturday, [...]

A.  As many rounds in 6 minutes:
1 Rope Climb
10 HSPU’s
25 Sit ups
Rest 3:00
B.  As many rounds in 6 minutes:
10 KB Swings - 1.5/1.0 pood
15 Medicine ball Cleans - 20#/14#
20 Medicine Ball Overhead Switch Lunges - 20#/14#
Rest 3:00
C.  As many reps in 6 minutes:
DB Clean and Jerk - 45#/30#/hand
Rest 3:00
Coach’s notes:  Perform in any order.  Post [...]

“The Hangover II”
As many rounds in 20 minutes:
10 Ring Inverts
20 Ball Slams - 20#/14#
30 Walking Lunges
Coach’s notes:  Post rounds and reps complete to comments.
 Important Reminder - Todays classes are:  Adult Classes at 10am and 11am only, CFC Teens as scheduled.  Happy New Year CFC’ers!

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:
-
5 Muscle-ups
10 Chest to Bar Pull-ups
20 DB Thrusters – 40#/30#
30 Knees to Elbows
40 Double Unders
-
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.
-
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.
-

Compare to January 21, 2011
-

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
-
 
 
 

Coach’s notes:  Here’s another chance to get on the board!  Post time to complete to comments.

Compare to February 25, 2011