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 jumps in A2, weight used for wallballs in B1 and sets for B2 to comments.

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 to be performed in unbroken sets.  Post time to complete to comments.

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.  Try to finish as vertical as possible and do not bend the arms.  If the speed becomes slow the load is too heavy.  Post all loads for all sets in A and B to comments.

“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 all in a full squat.  Perform sets in any order and rest as needed between with a 30 minute total time limit.  Post results for all sets and order chosen.