Main CFOC Workout of the Day

3/1/10

"Helen"

3 Rounds of:

400m Run

21 Kettlebell Swings

12 Pullups

2/28/10

Rest Day

2/27/10

150 Burpees for Time

2/26/10

5-5-5-5-5-5-5

Front Squats

If you finish within the hour, cash out by doing as many overhead squats in one set as you can (untimed).  Men should attempt 95# and women 65#.

2/25/10

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters (sub 1000m rows)

2/24/10

Complete 3 rounds of:
Row 500 meters
Bodyweight Bench press, 30 reps

Note: Overall, this workout is not timed; however, each 500m row is timed and you should push hard.  The bench press is not timed, but the time you do spend resting should be minimal.  Always ensure that a spotter is available while you bench.  Once you complete the bench press reps, make sure that you get back on the rower within 30 seconds.  Scale the bench press load as needed, but go as heavy as you can while maintaining good form and a safe lift.

2/23/10

5-5-5-5-5

Deadlift

2/22/10

"Murph"

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

(Substitute 2000m Rows for 1 Mile run if you can't run due to weather or injury.)

Scale by cutting this WOD in 1/2 for anyone with less than 6 months of regular CrossFitting experience.  Cut it down to the alternate WOD below for anyone with issues (except Paula).

Alt WOD:

2 Rounds of:

500m Row

25 Pullups

75 Pushups

100 Squats

2/21/10

Rest Day

2/20/10

5 rounds for time of:
500 meter Row
50 Squats
30 Goodmornings