Tuesday, September 24, 2013
Class:
Regular CF Class
Workout Name:
130924
Description:
Strength
Deadlift 5-3-2-5
Warm up sets of 5-3-2, then complete your heaviest work set of 5. Go up 5# from last week if you were successful.
Deadlift 5-3-2-5
Warm up sets of 5-3-2, then complete your heaviest work set of 5. Go up 5# from last week if you were successful.
Enter Your Results
Class:
Regular CF Class
Workout Name:
130924
Description:
10 Rounds of:
2 Squat Clean Thrusters 185/125
3 (M) Burpee Muscle Ups / (F) Burpee Chest to Bar Pull ups
Scaled weights for thrusters: 155/115, 135/95, 115/75
Scaling for muscle ups / C2B:
(M) Burpee c2b / (F) Burpee pull ups
If you can not do the above scaling for gymnastics, your wod will be:
10 Rounds of:
2 Squat clean Thrusters
3 Strict band assisted Pull ups
4 Burpees
2 Squat Clean Thrusters 185/125
3 (M) Burpee Muscle Ups / (F) Burpee Chest to Bar Pull ups
Scaled weights for thrusters: 155/115, 135/95, 115/75
Scaling for muscle ups / C2B:
(M) Burpee c2b / (F) Burpee pull ups
If you can not do the above scaling for gymnastics, your wod will be:
10 Rounds of:
2 Squat clean Thrusters
3 Strict band assisted Pull ups
4 Burpees
Performed by 1 athlete
Podium
Male RX:
13:10
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, September 17, 2013
Class:
Regular CF Class
Workout Name:
130917
Description:
Strength
Deadlift 5-3-2-5
Complete all reps on a 2:30min clock, go up 5# from last week if you were successful.
Deadlift 5-3-2-5
Complete all reps on a 2:30min clock, go up 5# from last week if you were successful.
Class:
Regular CF Class
Workout Name:
130917
Description:
Conditioning
3 rounds for time of:
5 snatches (155/105)
10 alternating pistols
20 T2B
3 rounds for time of:
5 snatches (155/105)
10 alternating pistols
20 T2B
Performed by 2 athletes
Podium
Male RX:
7:26
Female RX:
Male Scaled:
15:13
Female Scaled:
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Friday, September 13, 2013
Class:
Regular CF Class
Workout Name:
130913
Description:
Strength
In 15min find bench press 1RM
In 15min find bench press 1RM
Class:
Regular CF Class
Workout Name:
130913
Description:
Olympic Lifting
In 10min find - clean + hang clean 1RM
In 10min find - clean + hang clean 1RM
Monday, September 09, 2013
Class:
Regular CF Class
Workout Name:
130909
Description:
Conditioning
Complete the following for time:
15 Overhead Squats 135/95
200 Meter run
15 Hang Power Cleans 135/95
400 Meter run
15 Push Press 135/95
800 Meter run
Complete the following for time:
15 Overhead Squats 135/95
200 Meter run
15 Hang Power Cleans 135/95
400 Meter run
15 Push Press 135/95
800 Meter run
Performed by 4 athletes
Podium
Male RX:
9:27
Female RX:
Male Scaled:
9:28
Female Scaled:
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Class:
Regular CF Class
Workout Name:
130909
Description:
Strength
OH squat 5-3-2-9
If you were successful with your set of 15 unbroken, now we drop back down to 9 "unbroken" and add more weight. All reps completed on a 2:30 clock.
OH squat 5-3-2-9
If you were successful with your set of 15 unbroken, now we drop back down to 9 "unbroken" and add more weight. All reps completed on a 2:30 clock.
Tuesday, August 27, 2013
Class:
Regular CF Class
Workout Name:
130827
Description:
Strength
Deadlift 5-3-2-5
Complete all reps on a 2.30 clock, trying to go up 5# from last week on your last work set of 5.
Deadlift 5-3-2-5
Complete all reps on a 2.30 clock, trying to go up 5# from last week on your last work set of 5.
Class:
Regular CF Class
Workout Name:
130827
Description:
Conditioning
For time:
1000m row
then 3rds of:
40 double unders
30 lunge jumps
20 KB swings (1.5pood/1pood)
There is a 4:40 cut off to the row portion. Scale double unders to lateral jumps over your kettlebell.
For time:
1000m row
then 3rds of:
40 double unders
30 lunge jumps
20 KB swings (1.5pood/1pood)
There is a 4:40 cut off to the row portion. Scale double unders to lateral jumps over your kettlebell.
Performed by 4 athletes
Podium
Male RX:
9:50
Female RX:
Male Scaled:
17:49
Female Scaled:
Show All Results
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