2011-10-29 Wod

50 OHS, 95/65#
150 Double Unders


5 Pushups every 50 seconds


Break up the OHS and DUs any way you would like

2011-10-28 Wod

21-15-9

Push Jerk, 135/95#

Pistol Squats

200m Run

2011-10-27 Wod

5 Rounds:


12 Pullups
12 Burpees
12 Sumo Deadlifts, 155/115#

2011-10-26 Wod

13min AMRAP

600m Run Buy In then:

12 SDLHP, 75/55#

10 Box Jumps, 24/20"

8 Wallballs, 20/14#

2011-10-25 Wod

"Randy"


75 Power Snatches, 75(/55)#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was Killed February 6 in the line of duty.


First posted 13 February 2008

2011-10-24 Wod

Punsal's Punisher

24 T2B, 24 OHL, 45/25#

3 HSPU

12 T2B, 12 OHL

3 HSPU

6 T2B, 6 OHL

3 HSPU

27 Burpees

3 HSPU

6 T2B, 6 OHL

3 HSPU
12 T2B, 12 OHL

3 HSPU

24 T2B, 24 OHL

2011-10-22 Wod

Tabata Air Squats

4min AMRAP

 5 Burpees

 10 KB Swings, 1.5/1.0pd

Tabata Air Squats, Bottom to Bottom

2011-10-21 Wod

20 SDLHP, 75/55#

5 C2B Pullups

10 SDLHP

10 C2B Pullups

5 SDLHP

20 C2B Pullups

2011-10-20 Wod

3 Rep Max Weighted Pushups


Then:


10min Partner AMRAP:

10 Abmat Situps w/ Med Ball, 20/14#

100m Run w/ Med Ball

Overhead Lunges, 45/25#

Both start with situps to each other, then while one partner runs the other partner does the lunges. Once back from the run, 10 Abmat Situps, then the runner and lunger switch, etc

2011-10-19 Wod

4 Rounds:


8 Deadlifts, 185/135#
40 Double Unders
5 Hang Squat Cleans, 135/95#
40 Double Unders

2011-10-18 Wod

24 Thrusters, 95/65#
24 Ring Dips
100m



12 Thrusters
12 Ring Dips
200m


6 Thrusters
6 Ring Dips
400m



3 Thrusters
3 Ring Dips
800m

2011-10-17 Wod

Team of three do 4 Rounds of:

Wallballs, 20/14#

Box Jumps, 24/20"

Row (for distance)

Do each exercise for 45sec.

Switch stations within 15sec.

2011-10-15 Wod

Athlete's Choice


Pick a wod you missed this week and crush it!

2011-10-14 Wod

4min Row

4min AMRAP

2min Row

2min AMRAP

1min Row

1min AMRAP

AMRAP:

8 Sumo Deadlifts, 225/185#

8 KB Swings, 1.5/1.0pd

2011-10-13 Wod

Baril's Non-Bruiser


13 Burpees
24 Double Unders
13 Burpees
24 T2B
13 Burpees
24 Pullups
13 Burpees
24 Manmakers, 25/10#
13 Burpees

2011-10-12 Wod

Tabata Box Jumps, 24/20"
2min Max KB Swings, 1.5/1.0pd
Tabata Plank Hold*


*The only two points of contact with the ground are the right hand and the left foot (or vice versa). If either opposite hand or foot touches the ground, there is a 5 burpee penalty (for every instance) to be done at the end of the Tabata Plank Hold.

2011-10-11 Wod

7 Rounds:


7 HPC, 135/95#
7 Ring Dips
60m Farmers Carry, 1.5/1.0pd

2011-10-10 Wod

14min AMRAP


9 Push Presses, 95/65#
9 Back Squats, 95/65#
9 Barbell Rollouts
200m Run

CFV Closed Saturday 10/8

I will be judging at the Beast of the East Competition in Connecticut (and Jared is out of state as well). See everyone Monday!

Remember always check the website/facebook for up-to-date scheduling info!

2011-10-06 Wod

1st min: 1 Squat Clean, 115/85# + 1 Pullup
2nd min: 2 Squat Cleans + 2 Pullups
.
.
.
10th min: 10 Squat Cleans + 10 Pullups


If you do not complete any given round, rest 1 min then:


800m run for time

2011-10-05 Wod

100m Backwards Bear Crawl

90 Double Unders

80m Backwards Bear Crawl

70 Air Squats

60m Backwards Bear Crawl

50 Push Press, 75/55#

40m Backwards Bear Crawl

30 Box Jumps, 24/20"

20m Backwards Bear Crawl

10 HSPU

2011-10-04 Wod

14min AMRAP:

7 Left Arm KB Snatch, 1.5/1.0pd

14 KB Swings

7 Right Arm KB Snatch

100m Run

2011-10-03 Wod

5 Rounds:


15  MBC into Wallballs, 20/14#
12 Burpee Broad Jumps
9 T2B

2011-10-01 Wod

10-9-8-7-6-5-4-3-2-1


Burpee Box Jump, 24/20"
Thrusters, 95/65#

2011-09-30 Wod

6 Rounds:

6 Sumo Deadlifts, 225/155#

60' Bear Crawl