2011-12-30 Wod

Tabata MBC, 20/14#
Tabata Mountain Climbers
Tabata SDLHP, 75/55#
Tabata Box Jumps

2011-12-29 Wod

12min AMRAP:


6 Ring Dips
12 HPC, 115/85#
20m Bear Crawl

2011-12-28 Wod

3 Rounds:


15 Push Press, 85/45#
20 Overhead Lunges, 45/25#


2 Burpees every 30 sec

2011-12-27 Wod

45 Double Unders
10 T2B
10 Back Squats, 135/95#

35 Double Unders
10 T2B
10 Back Squats

25 Double Unders*
10 T2B
10 Back Squats

15 Double Unders*
10 T2B
10 Back Squats

5 Double Unders*
10 T2B
10 Back Squats


*Must Be Unbroken

2011-12-26 Wod

16min AMRAP:

10 Partner AbMat Sit-ups then:


Partner A:
200m Run
Partner B:
8 KB Swings, 1.5/1.0pd
8 Wallballs, 20/14#
2 HSPU


Total is the cumulative rounds of (8, 8, 2) in 16min

Merry Christmas

Enjoy the day with family, friends, and loved ones!

2011-12-24 Wod

12 Burpees
11 Push Presses + 11 Burpees
10 Box Jumps + 10 Burpees
9 T2B + 9 Burpees
8 HPC + 8 Burpees
7 Supermans + 7 Burpees
6 Wallballs + 6 Burpees
500m Run + 5 Burpees
4 C2B + 4 Burpees
3 Thrusters + 3 Burpees
2 HSPU + 2 Burpees
1 Bear Complex + 1 Burpee

2011-12-23 Wod

20min AMRAP:


5 Hang Squat Cleans, 135/95#
10 Box Jumps, 24/20"
15 Supermans
400m Run

2011-12-22 Wod

11 Rounds:


30sec Strict Press, 65/35#
30sec Rest
30sec SDLHP, 65/35#
30sec Rest

Classes Canceled Today 2011-12-21

2011-12-20 Wod

8 Rounds:


200m Run
8 HPS, 95/65#
8 Pullups

2011-12-19 Wod

5 Rounds:

30 AbMat Wall Balls, 14/10#

6 Deadlifts, 50% 1RM

30 Lateral Jumps

2011-12-17 Wod

Tabata Chest Slapping Pushups
then
6min AMRAP:
4 Push Presses (add 4 reps each round), 75/55#
60m Uneven Overhead Walk, 1.5/1.0pd
then
Tabata KB Swings, 1.5/1.0pd

2011-12-16 Wod

12min AMRAP


8 Thrusters, 95/65#
10 Box Jumps, 24/20"
200m Run

2011-12-15 Wod

Go to our Facebook page for explanatory videos

2011-12-14 Wod

Cadwallader Slamballader


K2E
14-13-12-11-10-9-8-7-6-5-4-3-2-1
Ball Slams
1-2-3-4-5-6-7-8-9-10-11-12-1-3-14


5 Burpees each round

2011-12-13 Wod

30 Pullups

30 HPC, 95/65#
30 Overhead Lunges, 45/25#

30 Double Unders

20 PU

20 HPC

20 OHL

30 DU

10 PU

10 HPC

10 OHL

30 DU

2011-12-12 Wod

The Philomena Steamer

9min AMRAP

20 HSPU Buy-in Then:

20 KB Swings, 1.5/1.0pd

11 Ring Dips

40m Uneven Farmers Carry, AHAP

Then:

9min AMRAP

19 HSPU Buy-in Then:

19 KB Swings, 1.5/1.0pd

11 Ring Dips

40m Uneven Farmers Carry, AHAP

Holiday Cheer with CFV

Go to our facebook page for details

2011-12-10 Wod

3 Rounds:

4min AMRAP

Front Squats, 95/65

20 Double Unders

Do 15 front squats in the AMRAP for Round 1

Do 10 front squats in the AMRAP for Round 2

Do 5 front squats in the AMRAP for Round 3

Rest 30secs between Rounds

2011-12-09 Wod

4 Rounds:


16 Burpee Pullups
12 SDLHP, 75/55#

2011-12-08 Wod

Grace


30 Clean and Jerks, 135/95#

2011-12-07 Wod

15min AMRAP:


5 Pullups
10 Overhead Lunges, 45/25#
50m Bear Crawl

2011-12-06 Wod

3 Rounds:


Partner A: Accumulate 1min Hanging L-sit Hold
Partner B: MBC, 20/14#
Switch, then
Partner A: Accumulate 1min Hanging Barbell Hold, 135/95#
Partner B: KB Swings, 1.25/0.75pd
Switch

2011-12-05 Wod

Find your 1 Rep Max Deadlift


Finisher:


2:30 AMRAP


Manmakers, 25/10#

2011-12-03 Wod

10 Rounds:

15 WB*, 20/14#

150m Run with Med Ball, 20/14#

*If Med Ball is dropped, must restart the round

2011-12-02 Wod

1st min: 1 Power Snatch, 75/55# + 1 Hand Release Push Up
2nd min: 2 PS + 2 HRPU
3rd min: 3 PS + 3 HRPU
.
.
.
11th min: 11 PS + 11 HRPU
12th min: 12 PS + 12 HRPU


Once you do not complete a round within the allotted minute, you rest one minute, then:


If you fail to complete 1st Round: 20 Rope Climbs
If you fail to complete 2st Round: 18 Rope Climbs
If you fail to complete 3rd Round: 15 Rope Climbs
If you fail to complete 4th Round: 12 Rope Climbs
If you fail to complete 5th Round: 10 Rope Climbs
If you fail to complete 6th Round: 9 Rope Climbs
.
.
.
If you fail to complete 11th Round: 4 Rope Climbs
If you fail to complete 12th Round: 3 Rope Climbs


For every minute it takes you to complete your rope climbs, run an additional 200m once all rope climbs are completed.


0:00-0:59 -> 200m
1:00-1:59 -> 400m
2:00-2:59 -> 600m
.
.
.


If you complete all 12 rounds, only complete 2 ropes climbs and one 200m run