Main CFOC Workout of the Day

WODs for the week of 8/29 - 9/03

Monday, August 29

Open Gym

Tuesday, August 30

AMRAP in 20 min of:
1 Rope Climb or 10 Pullups
400m Run
Max Hand Release Pushups (consecutive, no stopping or pushing back to recover)

Wednesday, August 31 

4 Rounds for Time:
750m Row
15 Wall Balls
15 Toes to Bar

Thursday, September 1

"Josh"

21 O/H Squats
42 Pullups
15 O/H Squats
30 Pullups
9 O/H Squats
18 Pullups

 

Friday, September 2

AMRAP in 10 min:
10 Burpess
10 Wall Balls (20/14)

Then:
Back Squat 5x3
Shoulder Press 5x5

 

Saturday, September 3

(untimed)

Snatch: 8x2 @75% of 1 rep max
12 box jumps between sets

Then:
Clean & Jerk: 5x2 @ 70% of 1 rep max
8 box jumps between sets

 

WODs for the week of 8/22 - 8/27

Monday Aug. 22

Metcon

Run 3 miles For Time

 

Tuesday Aug. 23

Metcon-Weightlifting-gymnastics

3 Rounds For Time Of

500m Row

50m Sled Push (M/50#  W/30#)

50m Walking Lunges

 

Wednesday Aug. 24

Erick's Birthday WOD

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/35# 
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (good mornings)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

Thursday Aug. 25

Weightlifting

5-5-5-5-5

Back Squat

Front Squat

Overhead Squat

 

Friday Aug. 26

Gymnastics-Weightlifting

For Time

21-18-15-12-9-6-3-1

Deadlift (Bodyweight)

Jumping Air Squats

Knees to Elbows

Saturday Aug 27

Team WOD

WODs for the week of 8/15 - 8/20

Trying something new here, so please don't WOD shop the entire week.  Come on days you really don't want to come and come on days when the WOD looks both easy and hard.  Don't avoid the things you hate.

MONDAY

Kettlebell Ladder

Do 1 swing the first minute, 2 swings the second minute, and so on until you can no longer complete the required number of reps for that minute.  If you drop out before 15 minutes, then you complete the remaining minutes with reps of air squats.

TUESDAY

Four rounds for time of:
Row 500 meters
Rest 3 minutes

WEDNESDAY

21-15-9 rep rounds of:

Deadlift (rx - 225#)

Ring Dips

THURSDAY

"Daniel"

For time:

50 Pullups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pullups

FRIDAY

Snatch Practice Day

followed by -

"Randy"

75 Power Snatches for time (75#)

SATURDAY

Team WOD

 

Saturday, 8/13/2011

Team WOD

Friday, 8/12/2011

5-5-5-5-5

Squat Cleans

Thursday, 8/11/2011

For time:

1200m run

1 round of 5 pullups, 10 pushups

800m run

2 rds of 5 pullups, 10 pushups

600m run

3 rds of 5 pullups, 10 pushups

400m run

4 rds of 5 pullups, 10 pushups

200m run

5 rds of 5 pullups, 10 pushups

Wednesday, 8/10/2011

3 Rounds of:

400m Run

15 Box Jumps

15 Push Press (75/45)

Tuesday, 8/9/2011

3-3-3-3-3

Box Squats

5-3-2-2-1

Back Squat - increase loads throughout

Monday, 8/8/2011

Chipper from the Master's Comp at the Games

For time:

10 Handstand pushups

20 Wall Balls

30 Toes to Bar

40 Power Cleans (135/95)

50 Burpees (onto a plate)

60 Sumo Deadlift High Pulls (75/45)

Saturday, 8/6/2011

Team WOD on the Beach

Show up at the Life-Saving Station at the Boardwalk at 8 am.

No class at the gym.