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

Friday September 26, 2014 (Alternate)

Warm up

Stretch

Run 400m (outside)

Bear crawl (2 lengths of warm up area)

3 rounds of 

   5 decline push ups (feet on box)

  15 double unders

   5 strict pull ups

WOD

10 cleans

3   pull ups

20 double unders

8   cleans

6   pull ups

20 double unders

6   cleans

9   pull ups

20 double unders

4   cleans

12 pull ups

20 double unders

2   cleans

15 pull ups

20 double unders

Rest 2 minutes

2   cleans

15 pull ups

20 double unders

4   cleans

12 pull ups

20 double unders

6   cleans

9   pull ups

20 double unders

8   cleans

6   pull ups

20 double unders

10 cleans

3   pull ups

20 double unders

Friday Sept 26, 2014

1. Coan Deadlift Cycle Week 5
(80% target DL) 3 sets x 3 reps (rest as needed)
(65% target DL) 3 sets x 3 reps (75 sec rest)

2. Accessory for Deadlift cycle
3x5 Power Shrugs @ 60% current 1RM DL
3x5 Romanian Deadlift
3x5 Bent Over Rows
3x5 Underhand Grip Lat Pulldowns
3x5 Good Mornings

Tuesday September 23, 2014 (Outside)

Meet at the designated location in the pic above

Warm Up
Stretch
Run to point 2 and back
2 rounds of
   reverse bear crawl designated area
   8 squats

WOD

5 rounds of
   1 minute push ups (max reps, Army style, Army rest position if not working)
   Sprint to point 2  (start together)
   Rest approx. 1 minute
   1 minute sit ups (max reps, unanchored, Army style, Army rest position if not working)
   Sprint to point 1 (start together)
   Rest approx. 1 minute

Total reps is score

Buy out: squat hold for a total of 1 minute

Results

Tuesday Sept 23, 2014

1. Snatch
A. Snatch, work to a 3RM
B. Snatch Balance, work to a heavy Triple
C. Front Squat, work to a 3RM

2. Pulls from Ground
3-4 rounds
  1 Snatch grip deadlift + 10 shrugs
  10 Upright Rows or Face Pulls

3. Pulls from Above and Horizontal
3-4 rounds
  ME strict C2Bs or wide grip lat pulldown
  DB rows

Monday Sept 22,2014

1. Incline Bench Press 
10x4, 45 sec rest

2. Flat Bench
work to a 2RM

3. Accessory 12-10-8 reps of
A. Incline Fly
B. DB Pullover or Cable Crossovers

Sunday Sept 21, 2014

1. Coan Deadlift Cycle Week 4
(90%)x 2 reps
(75%) 5 sets x 3 reps (90 sec rest b/w sets)

2. Accessory for Deadlift cycle
3 rounds with 60 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins

Friday September 19, 2014

Meet at the spot designated in the pic at 1130.

Warm-up
Stretch
Run 4 lengths of 100m area increasing speed each time

WOD
10x100 Sprints
Rest approx. 1 minute between each sprint.
Record your time for each sprint
Score is the sum of all 10 sprints

Compare to April 23, 2014

RESULTS

*David tweaked his hamstring on the 10th sprint so he had to ease up.

Thursday Sept 18, 2014

1. OH Press
A. OH Press: work to a heavy 5
B. Push Press, work to a 5rm + 1 Split Jerk

2. Accessory Work
3-4 rounds
  3 BTN Push Jerk, heavy
  10 Rear delt flys
  10 DB Lateral raise

3. Pick a 7 min domain bodyweight Metcon

Wednesday Sept 17, 2014 - Oly

1. Snatch
A. Snatch, work to a 3RM
B. 3xME UB Hang Snatch set @ 85% 3rm Snatch, work on speed under the bar

2. Snatch Accessory
3-4 rounds
  3 Snatch Deadlifts (1st pull)
  3 Snatch High Pulls to sternum from hang
  8 Snatch Grip Shrugs, heavy

Wednesday September 17, 2014

Warm Up
Stretch
Bear crawl 4 lengths of warm-up area
Forward crab walk 2 lengths of warm-up area
Backward crab walk 2 lengths of warm-up area
Inchworm 2 lengths of warm-up area

TABATA 1
Clean (115#)
Burpee
Pull up
Push Press (95#)

Rest a few minutes

TABATA 2
Situp (Army style)
KBS (35#)
Bicycle (tenths of a mile)
Box jump

Tuesday September 16, 2014

Meet in gym, will migrate to parking deck.

Warm up
Stretch
Run 400m
2 rounds of
   10 box jumps
   10 decline pushups (feet on box)
   10 squats

WOD
Cleans: 5-5-5-5-5
Run to top of parking deck

4 rounds of:
   Drag tire 200m
   Run 50m to grass
   25 push ups, unanchored Army style
   25 sit ups, unanchored Army style
   25 squats
   Run 50m back to tire

Monday Sept 15, 2014

Old fashioned "Bro" Session Pressing Day... Sack ought to like this one.

1. Incline Bench Press 
12-10-8-6-4-2 reps, 45 sec rest

2. Upper/Lower Press - alternate
A. Bench Press, work to a 7RM
B. Back Squat, work to a 7RM

3. Accessory 12-10-8-6 reps of
A. Incline Fly
B. DB Pullover or Cable Crossovers
C. Weighted Situps

Friday Sept 12, 2014

1. Coan Deadlift Cycle Week 3
(85%)x 2 reps
(70%) 6 sets x 3 reps (75 sec rest b/w sets)

2. Accessory for Deadlift cycle
3 rounds with 60 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins

3. EMOM Ascending Ladder for 5 minutes
10 Close Grip Press, 1 Squat Snatch,    145, 115
10 CGP, 2 Squat Snatch
10 CGP, 3 Squat Snatch...

Thursday Sept 11, 2014 (Alternate)

Warm Up
Stretch
Run 400m
2 rounds of
   10 DB curls
   10 Situps  
   10 KBS

WOD

Bad Karma
   50 Barbell Curls / 10 Kettlebell Swings
   40 Barbell Curls / 20 Kettlebell Swings
   30 Barbell Curls / 30 Kettlebell Swings
   20 Barbell Curls / 40 Kettlebell Swings
   10 Barbell Curls / 50 Kettlebell Swings