1345, Friday, 1 June 2012

Warm up

Strength: 2 x 2 x 2 x 2 x 2 pull ups

MetCon:
lite side of "Grace"
30 x Clean and Jerks for time (65lb)

1345, Wed, 30 May 2012

Warm Up

4 x 200 m run with 1 minute rest between sets
(run, that means run hard!!! not a jog, no talking, just run hard)

Met Con:
21-15-9 reps for time of:
Front squat (95/50)
Burpee
Pull-up

0930, Monday, 28 May 2012

We had an awesome WOD and BBQ on Saturday!  Huge thank you to everyone who attended.  If you didn't come you missed out but we'll have more, maybe something in August.

Warm Up

Strength:  Every minute on the minute perform 2 dead lifts and 2 weighted pull ups, for 10 minutes.

Met Con:
Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

145, Monday, 21 May 2012

Warm up

For 10 minutes, every minute on the minute perform 3 push press

500 m row then perform the following below (if you do not get under 2:00 you must perform 30 burpees)

2 rounds
50-40-30-20-10x reps
Walking lunge steps
Sit-ups

Time TBD, 20 may 2012

Warm up 10 min: every minute on minute perform 2 Air Squats Met Con: 8 min AMRAP 10 wall ball 2 HSPU Finish with: 800 m run

0900, 18 may 2012

Warm up

Strength: Every minute on the minute for 20min perform 2 pull up

Met con: 3 rounds 10 box jumps 100 m run 10 ring dips

1345, Wed, 16 May 2012

Warm up

Strength:
Back Squat 5 x 75%, 3 x 85%, 1+ x 95%

Met Con:

8 min AMRAP

3 x burpee
6 x lunge
9 x KB swing

1515, Monday, 14 May 2012

Warm Up

Strength (not for time):

Pull Up: 10 x 8 x 6 x 4 x 2, use weight if able, if not change bands to increase intensity

20 Abmat sit ups and 10 ring push ups between pull up sets

Met Con:
For time 100 box jumps. 

1600, Friday, 11 May 2012

Warm up

Strength:
Bench Press 5 x 75%, 3 x 80%, 1+ x 90%

Met Con:
21-15-9
Clean 75 lbs
Ring Dips
(5 burpees every minute on the minute)

1345, Wednesday 9 March 2012

Warm up

Strength:
Back Squat 3 x 70%, 3 x 80%, 3 x 90%  (ensure you use proper form, lower weight if needed)

Pull ups: 5 x 5 x 5 (try to use the lightest band possible, challenge yourself)

Met Con:
10 min AMRAP
5 push up
10 air squat
15 sand bag get up

1345, Monday, 7 May 2012

Warm Up

Strength:
Bench Press 3 x 70%, 3 x 80%, 3+ x 90%
Weighted pull up 3 x 10

Met Con:
Scale appropriately.

 "The Chief" 5 rounds of 3 minute AMRAPS of:                        
3 Power Cleans 135/95 lbs
6 Push-Ups
9 Squats
recover for 1 minute between AMRAPS.

1345, Friday, 4 May 2012

Warm Up

Strength: Deadlift
5 x 5 x 5 at 75% max

Met Con:
Complete as many reps as possible in 10 minutes (count your thrusters for a total number of reps at end of WOD)

45lb thruster x 5

100 m run

65lb thruster x 5

100 m run

75lb thruster x 5

100 m run

run through the ladder and then start over (go back to 45lb) once 75lbs is complete. If unable to go past a weight drop back down to next lowest weight and remain there for duration of MET CON.

Rest Day, Thursday, 3 May 2012

Rest day at CF60

1345, Wed, 2 May 2012

"Less talk more do!!!!"

Warm Up

Strength: Press 5 x 65%, 5 x 75%, 5+ x 85%
                  If you don't have a max establish one, you have three attempts

Met Con:
Complete 2 rounds, 1 minute per element, clock never stops, like FGB.  1 minute rest between rounds.

Rope Climb
Ammo can press
Med Ball sit up
Row
Ring push ups
Sand bag get up

continuesly count your reps, total your score at the end.  We will do this again at the end of the month.