Tuesday, June 25, 2013
Class:
Regular CF Class
Workout Name:
130625
Description:
21-15-9 reps of:
Unbroken Dead-lifts (255/175)
Complete each set of reps on a 2 minute clock. Use the RX weight, or what you've been using from the past couple of weeks. If this is your first time, pick a weight that isn't lower than 185/135 and complete 12-9-6. If this is only your second time, you are now on 15-12-9. A reminder that you must stay with the rep scheme you are on until you complete it unbroken.
Unbroken Dead-lifts (255/175)
Complete each set of reps on a 2 minute clock. Use the RX weight, or what you've been using from the past couple of weeks. If this is your first time, pick a weight that isn't lower than 185/135 and complete 12-9-6. If this is only your second time, you are now on 15-12-9. A reminder that you must stay with the rep scheme you are on until you complete it unbroken.
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Class:
Regular CF Class
Workout Name:
130625
Description:
Conditioning
As many reps as possible in 15 minutes of:
50 Box Jumps, 24"/20"
30 Front Squats, 75#/55#
40 Box Jumps, 24"/20"
30 Front Squats, 115#/75#
30 Box Jumps, 24"/20"
30 Front Squats, 135#/95#
20 Box Jumps, 24"/20"
30 Front Squats, 155#/105#
10 Box Jumps, 24"/20"
AMRAP Front Squats, 185#/135#
There is no scaling of the front squat weights on this workout. If you are lucky enough to make it to the next round of squats, you must stick with the listed weights. There is no scaling the box height either but step ups will be allowed. Everyone is going prescribed on this one.
As many reps as possible in 15 minutes of:
50 Box Jumps, 24"/20"
30 Front Squats, 75#/55#
40 Box Jumps, 24"/20"
30 Front Squats, 115#/75#
30 Box Jumps, 24"/20"
30 Front Squats, 135#/95#
20 Box Jumps, 24"/20"
30 Front Squats, 155#/105#
10 Box Jumps, 24"/20"
AMRAP Front Squats, 185#/135#
There is no scaling of the front squat weights on this workout. If you are lucky enough to make it to the next round of squats, you must stick with the listed weights. There is no scaling the box height either but step ups will be allowed. Everyone is going prescribed on this one.
Performed by 7 athletes
Podium
Male RX:
180 reps
Female RX:
190 reps
Male Scaled:
Female Scaled:
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Monday, June 24, 2013
Class:
Regular CF Class
Workout Name:
130624
Description:
Strength
back squat 3-3-3-3-3
Determine your work sets with a warm-up of 5-3-2, trying to go up 5lbs from last week. Work sets will be on the clock w/ a 90sec rest.
back squat 3-3-3-3-3
Determine your work sets with a warm-up of 5-3-2, trying to go up 5lbs from last week. Work sets will be on the clock w/ a 90sec rest.
Class:
Regular CF Class
Workout Name:
130624
Description:
5 rounds for time of:
200m run
15 chest-to-bar pull-ups
15 handstand pushups
Scaling for chest-to-bar pull-ups - chin above bar pull-ups, or STRICT banded pull-ups and NO KIPPING. The handstand pushups will be scaled with STRICT barbell press - (125/105) (115/95) (95/75) - anything below 95/75 will be 25 reps. There is a 20min time cap for this WOD.
200m run
15 chest-to-bar pull-ups
15 handstand pushups
Scaling for chest-to-bar pull-ups - chin above bar pull-ups, or STRICT banded pull-ups and NO KIPPING. The handstand pushups will be scaled with STRICT barbell press - (125/105) (115/95) (95/75) - anything below 95/75 will be 25 reps. There is a 20min time cap for this WOD.
Performed by 9 athletes
Podium
Male RX:
5+0reps
Female RX:
Male Scaled:
3+22reps
Female Scaled:
2+1reps
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Wednesday, June 19, 2013
Class:
Regular CF Class
Workout Name:
130619
Description:
Strength
Press 5 x 3
** Warm-up of 5-3-2. These are sets across, so you MAY NOT progress in weight. Determine your weight in the warm-up **
Press 5 x 3
** Warm-up of 5-3-2. These are sets across, so you MAY NOT progress in weight. Determine your weight in the warm-up **
Class:
Regular CF Class
Workout Name:
130619
Description:
Conditioning
for time:
800m run
1/4 Angie (25 reps of pull-ups, pushups, situps, squats)
400m run
1/4 Angie (25 reps of pull-ups, pushups, situps, squats)
** If you do not have pull-ups, you must scale with jumping pull-ups, or strict pull-ups with a band. If you scale you CANNOT kip. **
for time:
800m run
1/4 Angie (25 reps of pull-ups, pushups, situps, squats)
400m run
1/4 Angie (25 reps of pull-ups, pushups, situps, squats)
** If you do not have pull-ups, you must scale with jumping pull-ups, or strict pull-ups with a band. If you scale you CANNOT kip. **
Performed by 10 athletes
Podium
Male RX:
13:50
Female RX:
17:50
Male Scaled:
18:02
Female Scaled:
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Tuesday, June 18, 2013
Class:
Regular CF Class
Workout Name:
130618
Description:
On a 1:45 clock, perform the following
15-12-9
Dead-lifts, 255#/175#
Those that were not here last Tuesday, will pick a weight (nothing lower than 185#/135#) and use 12-9-6, for all three sets. If you were here last Tuesday, use the same weight as you used then.
15-12-9
Dead-lifts, 255#/175#
Those that were not here last Tuesday, will pick a weight (nothing lower than 185#/135#) and use 12-9-6, for all three sets. If you were here last Tuesday, use the same weight as you used then.
Class:
Regular CF Class
Workout Name:
130618
Description:
Thruster/Pull up Ladder
On a continuously running clock, perform 1 Thruster (135#/95#) + 1 Pull up the first minute, 2 Thrusters + 2 Pull ups the second minute, 3 Thrusters + 3 Pull ups the third minutes and so on until you can no longer complete the required amount of work within the minute.
Scale loads to 115#/85, 95#/75#, or 75#/55#. If you are doing jumping pull ups, have your box set up before class starts (before dead-lift).
On a continuously running clock, perform 1 Thruster (135#/95#) + 1 Pull up the first minute, 2 Thrusters + 2 Pull ups the second minute, 3 Thrusters + 3 Pull ups the third minutes and so on until you can no longer complete the required amount of work within the minute.
Scale loads to 115#/85, 95#/75#, or 75#/55#. If you are doing jumping pull ups, have your box set up before class starts (before dead-lift).
Performed by 6 athletes
Podium
Male RX:
77 reps
Female RX:
Male Scaled:
49 reps
Female Scaled:
67 reps
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Monday, June 17, 2013
Class:
Regular CF Class
Workout Name:
130617
Description:
82 wall ball (20/14)
then 6 rounds for time of:
16 OH squats (95/65)
31 DU
** there is a 20min time cap for this WOD **
then 6 rounds for time of:
16 OH squats (95/65)
31 DU
** there is a 20min time cap for this WOD **
Performed by 6 athletes
Podium
Male RX:
18:11
Female RX:
Male Scaled:
3-way Tie
20:00
Female Scaled:
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Friday, June 14, 2013
Class:
Regular CF Class
Workout Name:
130614
Description:
Olympic Lifting
High Hang Squat Snatch 3-2-1-1-1-1-1 reps
Start slowly and progressively build up in load as you feel comfortable. If you are a little more confident, build to a heavy single. If you are new or less confident, stay lighter but go with 7x3 instead. Complete these on a 1.5 minute clock.
Strength
Front Squat 5x3 (progressive sets)
After using a rep scheme of 5-3-2, build up in weight for 5 sets of 3 reps, trying to find the heaviest weight you can lift for the final set of 3. Complete these on a 2.5 minute clock.
Conditioning
AMRAP in 10min of:
10 thrusters (95#/65#)
10 ring pushups
High Hang Squat Snatch 3-2-1-1-1-1-1 reps
Start slowly and progressively build up in load as you feel comfortable. If you are a little more confident, build to a heavy single. If you are new or less confident, stay lighter but go with 7x3 instead. Complete these on a 1.5 minute clock.
Strength
Front Squat 5x3 (progressive sets)
After using a rep scheme of 5-3-2, build up in weight for 5 sets of 3 reps, trying to find the heaviest weight you can lift for the final set of 3. Complete these on a 2.5 minute clock.
Conditioning
AMRAP in 10min of:
10 thrusters (95#/65#)
10 ring pushups
Performed by 6 athletes
Podium
Male RX:
5+4reps
Female RX:
Male Scaled:
6+4reps
Female Scaled:
5+6reps
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Tuesday, June 11, 2013
Class:
Regular CF Class
Workout Name:
130611
Description:
Strength
Dead-lift (on a 90 second clock)
12-9-6, 255#/175#
Scale to 225#/155#, 205#/135#
Dead-lift (on a 90 second clock)
12-9-6, 255#/175#
Scale to 225#/155#, 205#/135#
Performed by 0 athletes
Podium
Male:
Female:
Class:
Regular CF Class
Workout Name:
130611
Description:
Conditioning
Three rounds for time of:
10 Muscle ups
10 KB Snatches, 2/1.5 pood
Scale to 20 chest-to-bar pull-ups. Otherwise, box jumping muscle ups where the rings are no lower than elbow. Or 20 jumping pull ups and 20 bench dips. Scale load of kb snatches as well. There is a 10 minute time cap for this workout.
Three rounds for time of:
10 Muscle ups
10 KB Snatches, 2/1.5 pood
Scale to 20 chest-to-bar pull-ups. Otherwise, box jumping muscle ups where the rings are no lower than elbow. Or 20 jumping pull ups and 20 bench dips. Scale load of kb snatches as well. There is a 10 minute time cap for this workout.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
2+32reps
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