Thankgiving Day WOD

"Give Thanks"
AMRAP (12 Hrs)
Eat Turkey
Eat Pie
Take Nap

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121121 WOD

Wednesday Workout

30 Rounds of 1 Minute
Start the first round doing 5 reps of each and then add or subtract reps to each exercise as desired.

•Squats
•Push-Ups
•Sit-ups

Post to the comments Total Squats, Total Push-Ups, and Total Situps and compare to 120713.

121120 WOD

Back Squat
10,3,1,1,1

Rest 5 Minutes

"Bodyweight Fran"
21-15-9
Pullups
Broadjump Burpees

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121119 WOD

"121113"

Seven Rds. for time of:

12 Thrusters (75,45)
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

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121116 WOD

"Carse"

21-18-15-12-9-6-3 reps for time of:
Clean (95,65)
Double-unders
Deadlift (185,115)
Box jumps
Begin each round with a 50 meter Bear crawl.

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Enlarge image

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

121115 WOD

Bar Muscle Ups

5,5,5,5

Rest 5 Minutes

CF-Cordova
5 rounds of:
200m Run
10 Box Jumps

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121114 WOD

"Accomplishment"
3 Rounds of 6 Minutes
Run 400m
   AMRAP Of
   10 Hang Cleans (115,68)
   10 Front Squats (115,68)
   10 Push/Split Jerks (115,68)
(Rest 2 Minutes Between Rounds)

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121113 WOD

OHS

10,3,3,3

Rest 5 Minutes

"Charger Challenge"
4 Rounds Of:
15 Burpees
15 HSP
15 Pullups

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121112 WOD

Split Jerk
10,3,1,1

Rest 5 Minutes

Step & Pull
10-8-6-4-2 Pullups
30ft Lunge Steps (45, 25 OH)

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121109 WOD

"Barbara"
5 Rounds Of:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 Minutes between Rounds.

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121108 WOD

1000m Row

Rest 5 Minutes

Ring, Ring,Ring
3 Rds Of
5 Skin the Cats
5 L-Sit Pullups
5 Ring Pushups

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121107 WOD

Bench Press
10,2,2,2

Rest 5 Minutes

Nancy
5 Rds Of:
400m Run
15 OHS (95,53)

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121106 WOD

Front Squats
10,3,3,3

Rest 5 Minutes

Night-Night
10-9-8-7-6-5-4-3-2-1
Deadlifts (225,165)
5 Bar Hop Burpees between rounds

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121105 WOD

Max Minute
Junk Yard Dogs

Rest 5 Minutes

Clean It Up!
12 Rds Of:
2 Clean and Jerks every 90 Seconds

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121102 WOD

Hard Charger

50 Burpees, 100m Run
40 Burpees, 200m Run
30 Burpees, 300m Run
20 Burpees, 400m Run
10 Burpees, 500m Run

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121101 WOD

Weighted Pullups
5,3,1,1

Rest 5 Minutes

"Tabata Trouble"
Toes to Bar
Hallow Rocks
Double Unders

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121031 WOD

Push Jerk
5,1,1,1

Rest 5 Minutes

Boo Who?!
AMRAP (12 min)
6 Strict Pullups
8 Hang Pwr Snatches (95,63)
12 Bar Hop Burpees
1 min rest

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121030 WOD

Box Squats
10,5,5,5

Rest 5 Minutes

Shady
AMRAP (9 min)
5 Med Ball Cleans
10 V Ups
15 Swings (35/20)

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121029 WOD

Snatch Drops
10,3,3,3

Rest 5 Minutes

C is for Clean
10-9-8-7-6-5-4-3-2-1
Hang Pwr Cleans (135,75)
HSP
100m Run

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121026 WOD

"Death by 7s"

Seven Rounds of:

7 Power Cleans (135/95)

7 Dumbell Thrusters (40s,20s)

7 Situps

7 Pushups

7 Broad Jump Burpees

7 Dips

7 Pullups

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121025 WOD

120611 WOD

Jumping Pullups
10,10,10

Rest 5 Minutes

Hurry Up!
50-40-30
Flutterkicks (2 count)
Lunges
Back Extensions

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121024 WOD

KtoE

10,10,10
Rest 5 Minutes

Half Kelly
5 Rds. Of:
200m Run
15 Box Jumps
15 Wallballs

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121023 WOD

Push Press

10,3,2,1

Rest 5 Minutes

$5.99
5 Rds Of:
9 HSP
9 Pullups

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121022 WOD

Deadlift

10,3,3,3
Rest 5 Minutes

Tabata Burpees x2
16 Rounds Of
(20sec Work, 10 sec Rest)

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121019 WOD

"Sweat Storm"
800mRun
    5 Rds Of:
     5 Deadlifts (275/185)
     7 Pullups
    10 Burpees
    12 Lunges (45/25 lbs overhead)
800m Run

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121018 WOD

Muscle Ups
5,5,5,5,5

Rest 5 Minutes

"Perfect 10"
10 Rds Of:
10 Squats
10 Situps
10 Pushups
10 Situps

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121017 WOD

Bench Press
10,3,3,3

Rest 5 Minutes

"What We Do"
2 Rds Of  1 min per station:
KtoE
Bench Dips
Flutter Kicks (2 count)
HSP on Box
V-Ups
Rest

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121016 WOD

Max Minute

Med Ball Cleans

Rest 5 Minutes

“Snake-COMPLEX”

4 Rounds, 5 Reps each, where one rep is:

    3 Snatch High Pulls

    2 Hang Power Snatch

    1 Snatch Drop

-Bar cannot be placed on the ground, except between rounds, even to re-grip. 

Post Heaviest Weight Completed

121015 WOD

Press

10,3,2,1

Rest 5 Minutes

Stan
21-15-9
Squats (135)
Pullups


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121012 WOD

"120612"

:Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

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121011 WOD

Weighted Dips
10,1,1,1

Rest 5 Minutes

Rock On
100 Hallow Rocks
(2 Squats Every Break)
100 Superman Rocks
(2 Narrow Hand Pushups Every Break)

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121010 WOD

Front Squat
10,2,1,1

Rest 5 Minutes

Driven
AMRAP (9min)
100m Run
20 Jumping Squats (45/30)
20 Push Presses (45/30)

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121009 WOD

Max Minute
Wall Climbs

Rest 5 Minutes

Snatch It Up!
12 Rds. Of 90 Seconds:
Snatch (2 reps)

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121008 WOD

1-Leg Deadlifts

5,5,5,5

Rest 5 Minutes

"Fight Gone Bad"
Three rounds of:
Wallballs (Reps)
Sumo deadlift high-pull, (75/53) (Reps)
Box Jump, 20" box (Reps)
Push-press, (75/53) pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On a call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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No class Tomorrow @ 9:00am

121005 WOD

"Runny Angie"

4 Rounds Of:

400m Run

25 Pullups

25 Pushups

25 Situps

25 Squats

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121004 WOD

Hallow Rocks

10,10,10,10

Rest 5 Minutes

Bouncing Burpees
100 Box Jump Burpees

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No Class this Saturday @ 9:00am

121003 WOD

Max Minute
V-Ups

Rest 5 Minutes

"Turn and Burn"
4 Rounds Of:
15 Thrusters 95/65
15 Mountain Climbers
15 Ring Dips

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121002 WOD

Split Squat10,3,3,3

Rest 5 Minutes

CF Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

View the full workout description

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121001 WOD

"Bradshaw"
10 Rds Of:

3 HSP
6 Deadlifts (225,155)
12 Pullups
24 Double Unders

We are doing this workout in honor of:
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

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No Class Saturday @ 9:00am

Saturday's 9:00am Class has been cancelled.

120928 WOD

"Whitten"

Five rounds for time of:
22 Kettlebell swings, (70,35)
22 Box jump, (24,20)
Run 400 meters
22 Burpees
22 Wall balls  (20,14)

More information about Army Captain Dan Whitten.

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120927 WOD

Max Height
Seated Box Jump

Rest 5 Minutes

"Be An Animal"
AMRAP (10min)
40 ft Bear Crawl
20 Mountain Climbers
40 ft Crab Walk
20 Flutterkicks

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120926 WOD

Split Jerk

10,3,3,3

Rest 5 Minutes

"GTO"
10-8-6-4-2
GTO (135)
Burpees

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120925 WOD

RDL
10,3,3,3

Rest 5 Minutes

Face It
3 Rds of

1 Minute per Station
HSP (On Box)
K to E
Jumping Lunges
Rest

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120924 WOD

OHS
10,3,3,3

Rest 5 Minutes

"Snatch Happy"
5 Rounds Of:
15 Pwr Snatches (95/65)
400m Run

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120921 WOD

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135,83)
7 Knees to elbows
7 Deadlifts, (245, 173)
7 Burpees
7 Swings (70, 50)
7 Pull-ups

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120920 WOD

Handstand Wall Climbs
5,5,5,5

Rest 5 Minutes

Cindy-ish
EMOM (10 min)
5 Pullups
10 Pushups
15 Squats
Max V Ups

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120919 WOD

Clean High Pulls
10,3,3,3

Rest 5 Minutes

Brusier
AMRAP (10min)
15 Lunges (45,25 Overhead)
15 Dips
15 Ring/Bar Rows

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120918 WOD

Push Jerk
10,3,3,3

Rest 5 Minutes

Diane
21-15-9
Deadlift (225,155)
HSP

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1120917 WOD

Power Snatch

10,3,2,1

Rest 5 Minutes

"Burpee Run"
3 Rounds Of:
400m Run
15 Burpees

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120914 WOD

"Seal Training"
5 Rds Of:
10 Burpees
20 Box Jumps
30 Pushups
40 Squats
50 Lunge Steps
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120913 WOD

120718 WOD

Muscle Ups
10,10,10

Rest 5 Minutes

"Death by Double Unders"
10 Rds Of:
Double Unders
(50sec work, 10 sec rest)

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