Main CFOC Workout of the Day

12/1/09

800m Run

100 Squats

800m Run

100 Walking Lunges

800m Run

100 Situps

11/30/09

"J.T."

 

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

11/29/09

"Strung-out, backwards, and upside down Fran"

 

For time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps

11/28/09

Gym Closed

Run 5k on your own

11/27/09

Rest Day – Gym Closed

11/26/09

Thanksgiving Day Team Workout

 

8:00 a.m. at the Veterans Memorial in Ocean Pines

11/25/09

7 Rounds of:

10 Burpees

10 Medball Cleans

10 Pullups

11/24/09

4 x 800m runs

4 min rest between efforts

11/23/09

Skill work/Black Box

11/22/09

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.5 x body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

If you don’t have enough time to complete this WOD as rx’d, then do the following scaled version:

 20-18-16-14-12-10-8-6-4-2 rep rounds of:

20# Med Ball Deadlift

Pushups

20# Med Ball Cleans