Main CFOC Workout of the Day

Friday, 5/1/09

For time:

50 Wall Ball Shots

40 Double Unders

30 Kettlebell Swings

20 Lunging Waiters Walks (using the kettlebell you just swung)

10 Box Jumps

Thursday, 4/30/09

5-5-5-5-5

Shoulder Press

5-5-5-5-5

Push Press

5-5-5-5-5

Push Jerk

Wednesday, 4/29/09

Rest Day

Tuesday, 4/28/09

For time:

3 Rounds of:

10 Deadlifts (m - 275/w - 185)

50 Double Unders

(NOTE:  This was WOD #2 at the MidAtlantic Qualifiers this weekend!)

Monday, 4/27/09

For time:

400m Run
21 OHS
21 Box Jumps
400m Run
15 OHS
15 Box Jumps
400m Run
9 OHS
9 Box Jumps

(NOTE: This was WOD #3 at the MidAtlantic Qualifiers on 4/25/09)

OHS weight - 95# for men, 65# for women

Box Jumps - 24" for men, 20" for women - heels must be on box for rep to count

Sunday, 4/26/09

2000k Row or 1 Mile Run for time

Saturday, 4/25/09

Rest Day

OR

4 Rounds of:

400m Run

50 Squats

Friday, 4/24/09

AMRAP/20 MINS OF:

5 Handstand Pushups (sub dumbbell presses)

10 Cleans 95#/65#

15 Double Unders

Thursday, 4/23/09

"Broomstick Mile"

Using PVC or a Broomstick for load, do the following:

25 Back Squats, 25 Front Squats, 25 Overhead Squats

400m Run

25 Shoulder Press, 25 Push Press, 25 Push Jerk

400m Run

50 Hang cleans

400m Run

50 Snatches

400m Run

Wednesday, 4/22/09

Deadlift 1-1-1-1-1-1-1 reps