Friday Oct 31, 2014

CF Games Open Workout 14.3

8 minute AMRAP:

10 deadlifts, 135

15 box jumps, 24"

15 deadlifts, 185

15 box jumps

20 deadlifts, 225

15 box jumps

25 deadlifts, 275

15 box jumps
30 deadlifts, 315

15 box jumps

35 deadlifts, 365

15 box jumps

Wednesday Oct 29, 2014

Pick one from below A or B or both?

A.  CF Games Open WOD 12.3

18 minute AMRAP:
  15 Box jumps, 24"
  12 Push Press, 115#
  9 Toes to Bar

B.  “Work It Wednesday”

EMOMx30:

5 rounds of:

Min 1: Max Burpees

Min 2: Max Cals on Elliptical

Min 3: Max Abmat Sit ups

Min 4: 200m Run

Min 5: Max Air Squats

Min 6: Max Reps Cable Row

Tuesday Oct 28, 2014

1. Snatch
1RM Power Snatch

2. With a Running Clock:

AMRAP 3:
3 Power Snatch (135/95)
3 C2B
20 DU

Rest 3 minutes

AMRAP 4:
4 Power Snatch (115/80)
4 C2B
20 DU

Rest 4 minutes

AMRAP 5:
5 Power Snatch (95/65)
5 C2B
20 DU

Friday October 24, 2014

Warm Up

Stretch

Run 400m

2 rounds of

   10 squats

   10 decline pushups (feet on box)

   5 kettle bell swings

WOD

5-10-15

   Thrusters (95#)

   Pull ups

Run 2 miles (ADTRAN Loop)

15-10-5

   Thrusters (95#)

   Pull ups

Tuesday October 21, 2014

Warm Up
Stretch

2 rounds of
   20 double unders
   10 decline push ups (feet on box)
   5 Kettle bell swings

WOD Part I (inside)
10 bench press
10 pull ups

8 bench press
8 pull ups

6 bench press
6 pull ups

4 bench press
4 pull ups

2 bench press
2 pull ups

Note: increase bench weight each round

WOD Part II (outside at far end of 6E parking lot)

5 rounds of
   Reverse bear crawl (up hill)
   Reverse crab walk (down hill)
   Run 200m pulling tire (100m there and 100m back)

Buy out: 50 flutter kicks

Friday Oct 17, 2014

Make A Wish

For Time:

35 Double Unders

35 Pull Ups

35 Hand Raise Push Ups

35 Power Cleans (light weight)

35 Toes to Bar

35 Burpees

35 Deadlifts (light weight)

35 Abmat Situps

35 Box Jumps (24")

35 Dumb Bell Thrusters (20-25 lbs)

35 Air Squats