Main CFOC Workout of the Day

Sunday, 6/1/08

Run 5k for time.

Saturday, 5/31/08

3-3-3-3

Shoulder Press

3-3-3-3

Push Press

3-3-3-3

Push Jerk

Friday, 5/30/08

"Filthy Fifty"

For time:
50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/35#/16KG
50 Walking lunges
50 Knees to elbows
50 Push press, 45# bar
50 Back extensions/goodmornings
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Thursday, 5/29/08

Rest Day

Wednesday, 5/28/08

"Michael"

3 Rounds for time of:

800m Run

50 Back Extensions or Goodmornings

50 Situps

Post time to comments.

Tuesday, 5/27/08

3-3-2-2-2-1-1-1-1

Deadlift

Monday, 5/26/08

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for a total of three rounds. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. After each minute, move to next station immediately for good score. One point is given for each rep, except on the rower, where each calorie is one point.

Post score to comments.

Sunday, 5/25/08

Rest Day

Saturday, 5/24/08

3 rounds for time of:
15 Overhead Walking lunges (use 45#, 15#, or PVC, but maintain form throughout)
50 Squats
25 Goodmornings
10 Burpees

Post time to comments.

Friday, 5/23/08

For time:
Row 1000 meters or Run 800m
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters or Run 600m
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters or Run 400m
45 pound Thruster, 15 reps
9 pull-ups

Post time to comments.  Realize that running instead of rowing will make this WOD much easier.  So, running is listed as an option only where you do not have access to a rower!