Main CFOC Workout of the Day

Monday, 10/1/07

Rest Day or Make Up day

Please remit payment for October if you haven't done so already.  Password changes 10/5/07.

Sunday, 9/30/07

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Saturday, 9/29/07

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from station to station without a break in between.  There will be a one-minute rest after completion of all five stations.  Your score is the total number of reps and calories for all three rounds.

Friday, 9/28/07

With a continuously running clock, do one pullup the first minute, two pullups the second minute, and so on until you cannot complete the required number of pullups for the minute you are on.

Post number of minutes/pullups plus number of additional pullups in the minute you missed to comments.

Thursday, 9/27/07

Rest Day or Make up day

Wednesday, 9/26/07

400m of Walking Lunges

(yes, this is for time!)

Post time to comments.

Tuesday, 9/25/07

"Diane"

21-15-9 reps of:
Deadlift (prescribed weight is 225#, scale accordingly, but it should be heavy!)
Handstand push-ups (do dumbbell shoulder presses if you can't do handstand push-ups)

Post time to comments.

Monday, 9/24/07

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments.

(NOTE:  If you do not have access to a rower, then substitute 1 mile, 1/2 mile, and 1/4 mile runs for the 2k, 1k,  and 500m rows.  And if you don't have access to a med ball for the wall ball shots, do dumbbell thrusters.)

Sunday, 9/23/07

Rest Day or Make Up a WOD you missed.

Saturday, 9/22/07

This will be our final training session to prepare everyone for the "Fight Gone Bad" Fundraiser.  Both the 7 a.m. and 8:15 a.m. sessions are open for all of our CrossFitters without a drop-in fee (provided you've signed up to compete in the event).

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

We're doing this workout to prepare for the CrossFit fundraiser on September 29th.  In this workout you move from station to station without a break in between.  There will be a one-minute rest after completion of all five stations.  Your score is the total number of reps and calories for all three rounds.

Please sign up for the fundraiser on the main site.  You cannot sign up on the day of the event, you must sign up not later than September 26th.