Monthly Archives: September 2010
Thursday, September 30, 2010
Wednesday, September 29, 2010
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.
Tuesday, September 28, 2010
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
Monday, September 27, 2010
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.
Sunday, September 26, 2010
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
Saturday, September 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.
Friday, September 24, 2010
“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
Wednesday, September 22, 2010
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.