Sunday, March 30, 2014

March 30th, 2014 - CF Open 14.5

WOD
CF OPEN 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees


Time: 20:25

Saturday, March 22, 2014

March 22nd, 2014

WOD


1. Work up to a 5 RM Deadlift

2. Do more sets with 90% of #1 x 5

3. For time:
2 rounds of:
5 Thrusters w/115#s
5 burpees over the bar
5 STO w/115
5 burpees over the bar

Rest for time equal to the time that it took complete the two rounds, then repeat


1. 385 lbs. x 5
2. 345 x 5 x 2
3. 2:44, 3:37

Friday, March 21, 2014

March 21st, 2014 CF OPEN WOD

CF Open 14.4

14 minute AMRAP:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups


185 reps (5 muscle-ups)


Things to work on:
-      Toes to bar: Did sets of 5 and started to die after 25 reps
-      Struggled with Wallballs, but might have been because of T2B battle
-  Failed on last muscle-ups (arms were DONE!). Need better kip, grip and pull strength.

Row - 2:51
T2B - 6:24
Wall balls - 8:25
Cleans - 11:29


Tuesday, March 18, 2014

March 18th, 2014

WOD

For time:
3 RFT:
12 Calorie Row
8 Lateral Burpees over Rower
Rest for the same length of time that it took to complete the 3 rounds. Repeat this sequence two more times for a total of three sets.

Monday, March 17, 2014

March 17th, 2014

WOD


Warm up: row 2K

1. 3 x 20 reps Back Squat

2. 3 Rounds of:
 - 12 to 15 reps push jerks
 - max reps strict pull-ups

3. 3 rounds, not for time:
- GHRs 5-10 reps
- 4-5 pistols, each leg


1. 20, 20, 15/5 w/175 #s
2. 12, 12, 10 w/135
12, 10, 10 pull-ups
3. 7,6,6 w/red band

4 pistols each leg

Saturday, March 15, 2014

March 15th, 2014

Warmup - 2k row

EMOM 14

Odd minutes:
- 5 wall ball shots
- 5 toes to bar
Even minutes:
- 5 power cleans with 135#s

- 2 muscle ups

Friday, March 14, 2014

March 14th, 2014 CF Open 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch



130 reps, ended right before 315 DLs

Tuesday, March 11, 2014

March 11, 2014

WOD

1. Work up to a heavy 3RM deadlift for today
2. 8 min AMRAP:
3 strict HSPUs 
6 deadlifts w/225#s
9 burpees over the bar

1. 385#s

2. 4 + 1 HSPUs (scaled to 1 abmat)

Monday, March 10, 2014

March 10, 2014

WOD

1. 5 x 5 weighted pull-ups
    5 x 15 thrusters

2. Tabata mashup 4 x each
Unbroken T2Bs
Box jumps, 24"
(Increase  rounds when you can get 4x10 UB on the T2Bs)

1. 25# 5 x 5
95# x 15


2. 10, 10, 8, 6 (I think)

Saturday, March 8, 2014

March 8th, 2014 CF Open 14.2

WORKOUT 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

85 reps

Thursday, March 6, 2014

March 6th, 2014

WOD:

500m row warmup

1. 20 rounds of:
30 seconds of rowing for meters

30 seconds of rest



Tuesday, March 4, 2014

March 4th, 2014

WOD

Warm-up:
750m row

1. 3 sets of:
20 reps of back squat with 165 (+5 to 10 from last time)
2-3 minutes rest between sets

2. 8 min AMRAP
7 Push presses w/95#s
7 Chest to bar pull-ups
7 30” Box Jumps


1. 165#s x 20/20/20

2. 5 rounds + 7 PP/4C2B

Sunday, March 2, 2014

March 2nd, 2014 CF OPEN WOD #1

WOD

Warm-up:
1000m row

1. 10 min AMRAP
30 Double-unders
15 Power Snatches w/75#s

1. 5 Rounds -225 Reps (15 rep PR)