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Archives: Long

Thursday, May 25, 2017

As Many Rounds As Possible (AMRAP) in 30 minutes of:

40 Foot Handstand Walk
30 Box Jumps – 24”/20”
20 Triple Unders
10 Burpees

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Tuesday, April 11, 2017

“Scene of the Crash”

2 rounds for time of:
30 Knees to Elbows
60 Switch Lunges
30 Deadlift – 155#/95#
60 Jump Squats
30 GHD Raises
60 Push Press – 95#/65#

Compare to November 26, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 15

Monday, March 13, 2017

As Many Rounds As Possible in 21 Minutes of:

15 Wallballs – 20#/14#
12 Box Jumps – 24”/20”
9 Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 11

Wednesday, January 25, 2017

As Many Rounds As Possible (AMRAP) in 21 minutes of:

12 Wallballs – 20#/14#
10 Shuttle Runs – 20 feet
8 Toes to Rings

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 14

Tuesday, January 3, 2017

As Many Rounds As Possible (AMRAP) in 25 minutes of:

5 Burpees Over Bar
5 Clean and Jerk – 135#/95#
5 Chest to Bar Pull-ups

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 20

Friday, December 16, 2016

AMRAP in 20 minutes:

Buy-in
945# Wallballs
945# Rope Climb

Then,
945# Deadlift (gals)/Power Clean (guys)
945# Bar Facing Burpees

Great job CFC Crew, we raised 945# of food in our Give Heavy campaign this year!  Now to lift the weight!  For the buy in, complete 945# worth of wallballs.  For example, with a 14# ball, this is 68 reps (14# X 67.5 = 945).  For rope climbs, use 945# divided by your body weight.  For example, someone weighing 155#, this is 6 climbs.  Then complete as many reps as possible of 945# deadlift or power cleans, you choose the weight.  For example, 3 reps at 315#, 5 at 190#,7 at 135#, 9 reps at 105#, etc.  Bar facing burpees, again use your body weight to determine number of reps in each round.

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 14

Monday, November 28, 2017

As Many Rounds As Possible (AMRAP) in 25 minutes of:

50 ft. single leg hop, left
50 ft. single leg hop, right
25 Wallballs
50 ft. Handstand Walk
25 Toes to Rings

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Wednesday, November 16, 2016

As Many Reps As Possible in 30 minutes of:

3 Rope Knees to Elbows
6 Dumbbell Overhead Squats – 45#/30#/hand
12 Dumbbell Front Rack Walking Lunges (6 steps/leg) – 45#/30#/hand
24 Push-ups with hand release
REST 1:00

 

Coach’s notes:

Rope knees to elbows = hang on rope, touch both knees to both elbows, that’s one. For dumbbells overhead squats, yes, one dumbbell in each hand, and yes, rest 1:00 after each complete round.

WOD Leaderboard
Comments: 19

Saturday, October 8, 2016

As Many Rounds As Possible (AMRAP) in 25 minutes of:

50 foot Handstand Walk
40 Box Jumps – 24″/20″
30 Sit ups
20 Kettlebell Swings – 1.5/1.0 pood
10 Knees to Elbows

 

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Tuesday, September 13, 2016

As many Rounds as Possible in 20 minutes of:

1 Peg Board assent
10 Hang Squat Cleans – 135#/95#
15 Deadlift
20 Box Jumps – 24”20”
400m run

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12